Quick Answer
Landmine Overhead Press is a intermediate strength exercise that targets your shoulders. It uses a barbell. Set one end of a barbell in a landmine anchor; load the free end.
Video Tutorial
How to Perform the Landmine Overhead Press
- 1
Set one end of a barbell in a landmine anchor; load the free end.
- 2
Stand facing the bar, holding the end at shoulder height with one or both hands.
- 3
Brace your core and press the bar up and slightly forward along its arc until the arm is extended.
- 4
Pause, then lower under control back to the shoulder.
- 5
Keep the ribs down and avoid arching the lower back.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Landmine Overhead Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Landmine Overhead Press work?
The Landmine Overhead Press primarily works your shoulders. Secondary muscles include the triceps, chest and core.
What equipment do I need for the Landmine Overhead Press?
The Landmine Overhead Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Landmine Overhead Press suitable for beginners?
The Landmine Overhead Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Landmine Overhead Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Landmine Overhead Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.