Setup & Positioning
"Place one end of a barbell into a landmine attachment or securely wedge it into a corner. Load the free end with weight as needed. Stand facing the bar, holding the sleeve end with both hands (for bilateral) or one hand (for unilateral), starting at shoulder height. Keep feet about shoulder-width apart, core braced, and chest tall."
Key point: “The angled press path is joint-friendly—especially for people with shoulder mobility limitations.”
Execution
"Press the bar upward and slightly forward until your arm is fully extended but not locked out. Keep your wrist neutral and your core tight to prevent leaning back. Lower the bar slowly to the starting position under control."
Where You Should Feel It
- Shoulders (front and middle delts) as the prime movers
- Upper chest assisting in the press
- Core stabilizing to resist backward lean
Where You Shouldn’t Feel It
- Lower back strain from leaning excessively
- Wrist pain from poor alignment
- Neck discomfort from shrugging
Breathing
"Exhale as you press up, inhale as you lower back down."
Common Mistakes to Avoid
- Overarching the lower back – Keep ribs down and glutes engaged.
- Pressing too far forward or backward – Follow the natural angle of the bar.
- Shrugging shoulders up toward ears – Keep them down and stable.
- Using momentum – Press in a controlled manner.
