Landmine Press
Safety Rating for 40+
Benefits for 40+
The landmine press is the most shoulder-safe pressing exercise in the entire catalog – the angled path avoids the critical overhead end position that commonly causes impingement issues in 40+. Subacromial impingement is the most common upper body limitation after 40, and this exercise completely bypasses it. Simultaneously, the free bar provides proprioceptive stimulus important for neuromuscular coordination with aging.
Form Cues
- Secure bar end in landmine attachment or room corner
- Grip bar with one or both hands at chest level
- Press up at an angle – the arc of the bar guides the movement naturally
Common Mistakes
- Standing too far from the bar end – makes the movement too steep and approaches an overhead position
- Not bracing the core and swinging from the hips – especially common in 40+ with weaker core musculature
- Letting the wrist bend instead of keeping it neutral – stresses the wrist often affected by arthritis in 40+
- Loading too much weight single-arm and allowing spinal rotation
Modifications
Beginner
Perform with both hands and start with just the bar (no added weight). Kneeling position for even more core stability.
For Joint Issues
Already the safest shoulder variant in the catalog. For additional back issues: half-squat stance for shorter lever arm. For wrist pain: wrap Fat Gripz or a towel around the bar.
Advanced
Single-arm with hip rotation – becomes a functional full-body exercise. Alternatively: explosive press (power variant) for rate of force development.
Scientific Basis
Landmine press is a Tier 1 exercise per research and explicitly listed as a shoulder-safe alternative to classical overhead press. The angled pressing path avoids the problematic end-range overhead position. Ideal for shoulder impingement.
Contraindications
- Acute wrist inflammation (grip stress at bar end)
- Severe lumbar instability with single-arm execution due to asymmetric loading
- No classic shoulder contraindications – explicitly recommended as safe alternative for impingement
