Primary Goal
Not sure how to structure your training?
Turn these protocols into a complete training system
Instant access • Premium included • Lifetime updates
When to use it
Use the Landmine Press during general strength sessions to develop upper-body pressing capacity, shoulder strength, and coordinated scapular movement.
It complements climbing’s predominantly pulling-oriented demands by strengthening the shoulder and triceps while training scapular upward rotation and protraction under load.
Use it as a primary strength exercise or as accessory work following climbing-specific training. The standard variation is a half-kneeling single-arm press, with a resistance-band alternative for home or gym training.
Starting Position
- Secure one end of a barbell in a landmine attachment.
- Adopt a half-kneeling stance, with the knee opposite the pressing arm on the floor.
- Hold the free end of the barbell at approximately shoulder height.
- Position the elbow slightly in front of the torso, aligned with the pressing direction.
- Keep the rib cage stacked over the pelvis and gently brace the trunk.
- Allow the shoulder blade to rest naturally without deliberately retracting or depressing it.
Execution
- Press the barbell upward and forward along its natural angled trajectory.
- Allow the scapula to rotate upward and move around the rib cage as the arm elevates.
- As the elbow approaches full extension, continue reaching forward and upward, actively protracting the scapula through a comfortable range.
- Complete the reach without excessive trunk rotation, lumbar extension, or forced shoulder elevation.
- Lower the barbell under control, allowing the scapula to return naturally as the arm descends.
- Return to approximately shoulder height and repeat for the prescribed number of repetitions before switching arms.
Resistance-Band Alternative
When a landmine attachment is unavailable, a heavy resistance band can provide a similar diagonal pressing movement, suitable for home training or gyms without a landmine setup.
- Secure the band to a stable anchor near floor level, behind the working arm.
- Adopt a half-kneeling or staggered standing stance, holding the band at approximately shoulder height with slight initial tension.
- Press diagonally upward and forward, allowing natural scapular upward rotation.
- Finish with an active forward-and-upward reach, emphasizing controlled scapular protraction.
- Return slowly while maintaining trunk stability and avoiding excessive lumbar extension or rotation.
- Complete the prescribed repetitions before switching arms.
Loading: Elastic resistance generally increases as the band stretches, creating a different resistance profile from the barbell variation. Adjust band tension or distance from the anchor to achieve the intended effort while maintaining movement quality.
Dosage
General strength development
- Sets: 2–5
- Repetitions: 5–12 per arm
- Intensity: Approximately RPE 6–8, initially leaving 2–4 repetitions in reserve
- Rest: 90–180 seconds after completing both arms
- Tempo: Controlled press with approximately 2 seconds of lowering
Suggested starting prescription: 3 × 8 repetitions per arm, with 120 seconds of rest between sets.
Choose resistance that allows consistent technique throughout the movement, including the final scapular reach. Increase loading gradually once all repetitions can be completed with stable mechanics.
Important
- Ensure the landmine attachment is securely fixed and the barbell moves freely.
- Begin with light loading to establish the movement path and scapular coordination.
- Allow natural scapular upward rotation and protraction. Do not hold the shoulder blade rigidly retracted or depressed.
- Emphasize a controlled finishing reach rather than forcing maximal protraction or excessive shrugging.
- Avoid lumbar extension and trunk rotation as the load increases.
- Reduce resistance or range if shoulder pain develops.
- Band resistance is not directly equivalent to barbell loading. Adjust according to movement quality and perceived effort.
- Account for fatigue from climbing and other upper-body strength exercises.
Expected effects
- Increased shoulder and triceps strength during angled pressing.
- Improved coordination of scapular upward rotation and protraction during arm elevation.
- Greater capacity to produce force while maintaining trunk stability.
- Progressive strengthening of the musculature involved in scapular movement, including the serratus anterior.
- Improved tolerance for upper-body pressing loads.
- Complementary strength development alongside climbing-specific pulling exercises.