Primary
Functional
Secondary
Shoulders, Core, Triceps
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Landmine Press (Half-Kneeling) could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Landmine Press (Half-Kneeling) is a intermediate-level general fitness movement that trains Shoulders, Triceps. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use for shoulder-friendly pressing with core work.
Who it's for
Intermediate athletes wanting functional pressing.
Squeeze the glute of your down knee hard throughout the press. The landmine's arc is easier on shoulders than vertical pressing. Keep your ribs down and resist arching as you press. Press through the bar, following its natural arc.
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Set up landmine and kneel in half-kneeling position.
Hold end of barbell in hand opposite front knee.
Press barbell up and forward along the arc.
Keep core braced and resist rotation.
Lower with control and repeat.
The arc of the landmine is natural for shoulder.
Squeeze glute of down knee.
Keep ribs down, dont flare.
Press through the bar, not out.
Use for shoulder-friendly pressing or as a core-integrated pressing variation. Excellent for those with shoulder mobility limitations who want to build pressing strength. Program 3-4 sets of 8-10 reps per side with 60 seconds rest.
Rotating torso during press.
During any pressing movement like the Landmine Press (Half-Kneeling), this mistake reduces how effectively your Shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Shoulders driving the movement, something is off.
Arching lower back excessively which can cause injury.
Changing your back position during the Landmine Press (Half-Kneeling) can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not engaging core which reduces stability and power transfer.
Losing your brace during the Landmine Press (Half-Kneeling) can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Hip shifting side to side.
Losing hip position during the Landmine Press (Half-Kneeling) changes the loading pattern and can reduce the intended work for your Shoulders. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate athletes wanting functional pressing.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Landmine Press (Half-Kneeling) could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Landmine Press (Half-Kneeling)
The Landmine Press (Half-Kneeling) primarily targets the Shoulders, Triceps, making it an effective exercise for functional development. Secondary muscles worked during the Landmine Press (Half-Kneeling) include Core, Chest, providing additional training stimulus. Stabilizer muscles engaged include Obliques, Hip Flexors.
Our library labels Landmine Press (Half-Kneeling) as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Press (Half-Kneeling). The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Press (Half-Kneeling) is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Landmine Press (Half-Kneeling) include: Half-Kneeling Cable Press, Z-Press, Overhead Press (Barbell). These exercises target similar muscle groups as the Landmine Press (Half-Kneeling) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.