Primary
Functional
Secondary
Shoulders, Core, Triceps
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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MySetPlan shows you when to use Landmine Press (Half-Kneeling), how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The half-kneeling landmine press provides a shoulder-friendly pressing angle while challenging hip stability and core control. The natural arc of the landmine reduces shoulder impingement risk while still building pressing strength.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
MySetPlan places Landmine Press (Half-Kneeling) inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Landmine Press (Half-Kneeling)
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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.
The Landmine Press (Half-Kneeling) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting functional pressing. Focus on proper technique and consider starting with easier variations.
For the Landmine Press (Half-Kneeling), the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 5-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
The Landmine Press (Half-Kneeling) typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.