03/11/2026
Workout Wednesday: Kneeling Landmine Press🫸🏼
Building powerful shoulders and a rock solid core one landmine press at a time. Strong doesn’t need to be complicated; it just needs to be intentional.
Muscles working🏋🏼
💪🏼Primary: shoulders (anterior and lateral deltoids), upper chest
💪🏼Secondary: triceps, core (obliques and deep stabilizers), upper back for stability
Benefits📈
✅Encourages shoulder strength with a more joint-friendly pressing angle than strict overhead pressing
✅Trains unilateral strength, helping address imbalances between sides
✅Challenges core and hip stability in the half-kneeling position
✅Great progression for those working toward stronger overhead or incline presses
How to perform safely and accurately:
1. Set the barbell in a landmine attachment or securely in a corner, with one end loaded and the other on the floor.
2. Kneel facing the bar, with the working side knee down and the opposite foot in front, planted firmly.
3. Grip the end of the bar with one hand at chest height, ribs down, core braced, shoulders pulled slightly back.
4. Inhale, then press the bar up and slightly forward, keeping your torso tall and avoiding leaning into the weight.
5. Fully extend your arm without shrugging the shoulder toward your ear, then control the bar back to your chest.
6. Keep your wrist straight, avoid arching your lower back, and move through a smooth, pain-free range of motion.
