Why the Landmine Press Is One of the Best Exercises for Shoulder-Friendly Strength Training
At Performance Institute, we’re always looking for exercises that provide the most benefit for the widest variety of people.
Exercises that help:
- athletes improve performance,
- adults over 40 stay strong and capable,
- active rehab clients build confidence,
- and everyday people move better with less discomfort.
One exercise that consistently checks all of those boxes?
The landmine press.
Whether you’re an athlete looking to improve power and stability, or someone who simply wants to continue strength training without aggravating your shoulders, the landmine press can be an incredibly valuable movement to include in your program. Make sure you check out the video to see some of the most common landmine press variations we use at Performance Institute.
What Is a Landmine Press?
The landmine press involves pressing a barbell at an angle rather than straight overhead.
That angled pressing path is one of the biggest reasons many people find it more comfortable and accessible than traditional overhead pressing.
Unlike strict overhead pressing — which requires significant shoulder mobility and stability — the landmine press allows the shoulder and shoulder blade to move in a more natural path.
For many people, that simply feels better.
Why We Use the Landmine Press So Often at PI
1. It Can Be More Shoulder-Friendly
Many adults — especially those over 40 — experience:
- stiffness,
- limited shoulder mobility,
- previous injuries,
- or discomfort with traditional overhead exercises.
That doesn’t mean they should avoid upper body strength training altogether.
The landmine press often provides a great middle ground.
Because of the angled pressing position, many people can continue building:
- strength,
- stability,
- confidence,
- and muscle
without irritating their shoulders.
For some clients, it also acts as a bridge toward eventually improving overhead strength and mobility.
2. It Challenges the Core More Than People Realize
The landmine press is not just an upper body exercise.
Especially when performed single arm, the body must resist:
- rotation,
- excessive arching,
- and shifting side to side.
That means the core, hips, and trunk all have to work together to stabilize the body while pressing.
This is one reason the movement transfers so well to both athletics and everyday life.
It teaches the body to create and transfer force efficiently.
3. It Has Excellent Carryover for Athletes
Many sports involve producing force at angles — not just perfectly straight up and down.
Athletes in:
- hockey,
- baseball,
- volleyball,
- tennis,
- golf,
- and combat sports
often benefit from exercises that train rotational control, stability, and coordinated force transfer.
The landmine press allows us to build those qualities in a highly adaptable way.
Depending on the athlete and goal, we can progress the movement into:
- split stance presses,
- rotational presses,
- push press variations,
- or more explosive power-focused options.
4. It’s Great for Adults Over 40
One thing we emphasize at PI is that strength training should help people feel stronger and more capable — not constantly beat up.
For many adults over 40, the landmine press becomes an excellent option because it helps train:
- upper body strength,
- posture,
- core control,
- balance,
- and coordination
while often being easier on the joints than more aggressive pressing variations.
It allows many people to continue training in a way that feels athletic, productive, and sustainable long term.
Landmine Press Variations We Commonly Use
One of the best things about the landmine press is how easily it can be adapted.
Half Kneeling Landmine Press
A great starting point for:
- learning positioning,
- improving core engagement,
- and developing shoulder stability.
Standing Single Arm Landmine Press
Adds more:
- balance,
- anti-rotation core demand,
- and coordination.
Split Stance Landmine Press
Excellent for athletic integration and force transfer.
Rotational or Power Variations
Useful for athletes developing:
- explosiveness (includes variations using elastic bands where resistance increases as the band stretches, forcing maximum power output at the top of the movement)
- rotational strength,
- and dynamic control.
The ability to scale and progress the movement makes it appropriate for a huge variety of clients and goals.
Final Thoughts
At Performance Institute, we love exercises that meet people where they’re at while still helping them build strength, resilience, and confidence.
The landmine press is one of those exercises.
Whether your goal is:
- improving athletic performance,
- staying active as you age,
- reducing aches and pains,
- or simply continuing to build strength safely,
the landmine press can be an incredibly valuable addition to your training program.
If you’d like help learning which variation is best for you, our coaching team would be happy to help.
Book your Training Assessment today and let’s build a plan that works for you.
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