How to Landmine Press for Bigger Shoulders & Core Stability

Yo! What’s up, legends! Today we’re diving into one of the most underrated yet insanely effective shoulder builders out there — the Landmine Press. If you’re trying to sculpt 3D delts and develop rock-solid core stability, this move is a must in your routine. Forget boring presses and unstable overhead lifts — the landmine press brings in power, control, and crazy gains. Whether you’re training for size, performance, or aesthetics — this is your golden ticket.

1 – What is the Landmine Press?

First off, what even is a landmine press? Picture this — a barbell anchored at one end, and you pressing from the other. Simple, right? But that unique angle changes everything. Unlike regular overhead presses, this diagonal path takes stress off your joints while still smashing your delts and engaging your core like crazy. It’s like a hybrid of a chest press, overhead press, and rotational movement all rolled into one. So if you’ve been sleeping on this move, it’s time to wake up and load that bar. We’re pressing for strength, size, and serious shoulder sauce

2 – Why It Builds Bigger Shoulders

Now let’s talk size. The landmine press targets the anterior and lateral delts, giving you that boulder shoulder look. Because the press angle travels forward and up, your shoulders work through a powerful range without getting crushed by vertical load. Translation? More time under tension with less risk of shoulder pain. And because you’re controlling the bar path, you’re activating stabilizers that typical machines ignore. Combine this with progressive overload and boom — you’re building wider, rounder, more defined shoulders that pop under a T-shirt. And yes, it’s shoulder-day approved every single week. Don’t skip this one, fam.

3 – Core Activation Benefits

Here’s the secret sauce most people miss: landmine pressing is core training in disguise. Since the load isn’t directly overhead, your torso has to fight rotation and instability the whole time. Especially during single-arm presses — your obliques, abs, and deep core stabilizers go into beast mode just to keep you upright. That means every rep turns into a full-body challenge, not just an arm day pump. Want a solid midsection and better posture? Incorporate landmine presses regularly and thank me later. It’s like planks, but actually fun and productive. Core gains incoming!

4 – How to Set It Up Properly

No fancy equipment needed — just a barbell and a corner. Slide one end of the bar into a landmine base or wedge it into a wall corner using a towel for protection. Load your weight on the free end. If you’ve got a landmine attachment at your gym, bonus. Stand or kneel facing the bar with a staggered stance. Grip the end with both hands or just one — depending on the variation you’re hitting. Chest up, core tight, elbow tucked — now you’re ready to move weight with power and precision. No excuses — just set it up and send it.

5 – Standing Single-Arm Landmine Press

This is the go-to move for shoulder growth and core control. Stand in a split stance with one foot forward, grab the bar with one hand, and press it up and slightly forward. Keep your elbow tucked and wrist neutral. Your core should be tight, resisting rotation the entire time. Lower the bar under control, don’t let it just drop. 3 sets of 8–10 reps per side is a killer starting point. Focus on clean form, smooth movement, and controlled tempo. You’ll feel the burn in your delts, and your abs will light up like crazy.

6 – Half-Kneeling Press for Stability

Wanna take it next level? Try the half-kneeling landmine press. Drop down so your inside knee is on the ground — this forces your glutes and core to stabilize the press even more. With a single-arm grip, press the bar up while staying tall. Don’t let your spine arch or twist — control is king here. This variation is great for shoulder rehab, mobility, and correcting imbalances. Plus, it eliminates leg drive so your upper body does all the work. Great for isolation, better form, and mental focus. Add this to your warm-up or accessory work for max gains.

7 – Double-Arm Landmine Press

Feeling powerful? Grab the bar with both hands and hit a double-arm press. This version lets you load more weight and focus on hypertrophy. You’ll still get core engagement, but now we’re talking about raw shoulder pressing volume. Stand tall, press explosively, and lower under control. This variation is perfect for lifters who struggle with overhead mobility or want to safely add overhead pressing to their program. Great for push days, shoulder specialization work, or total-body strength circuits. Throw on the plates and let the delt destruction begin. You’ll love the pump.

8 – Add Rotation for Functional Strength

If you want next-level function, try adding rotation. Start with the bar on one side, press and pivot your hips as you bring it across your body in an arc. Boom — now you’re training shoulders, core, and rotation together. This mimics real-life movements and sports patterns — perfect for athletes or anyone wanting that “real-world strong” vibe. Just make sure to move with control, not momentum. Landmine rotation presses build power, balance, and coordination like no other press can. It’s like the Swiss army knife of shoulder workouts — insanely effective, never boring.

9 – Common Mistakes to Avoid

Don’t let bad form ruin your gains. Common mistake #1: pressing with your elbow flared out. Keep it tucked for joint safety. Mistake #2: leaning back and turning it into a chest press. Stay tall and tight. Mistake #3: going too heavy, too fast. Control > ego. Start light, build clean reps, then increase load. And please — no bouncing or jerking the bar. Smooth, stable reps win every time. Respect the movement and you’ll reap the rewards. Fix these and your shoulders will thank you — in size, strength, and soreness

10 – Programming Tips

So how do you fit this beast into your program? Simple. Add landmine presses to push days, upper body, or full-body workouts. Go 3–4 sets of 8–12 reps for hypertrophy, or 4–6 reps with more load for strength. Mix single-arm, half-kneeling, and rotational presses across the week to hit all angles and movement patterns. Pair it with rows, face pulls, and planks for a balanced upper body session. Trust the process, stay consistent, and watch your shoulders and core level up like never before. This isn’t just a cool variation — it’s a training staple.

And that’s how you Landmine Press your way to savage shoulders and elite core strength . Whether you’re chasing aesthetics, functionality, or just want to switch it up — this move delivers. Add it to your routine, train smart, and watch those delts pop and your core tighten. ou already know — keep grinding, keep growing. This is the way.