Landmine Press

Move · Resistance Training · Movement, Typed Supps

One end of the bar is pinned to the floor, so the floor carries part of the weight and the arc curves inward on its own.

Stage by stage

Set-up (Bar pinned at one end): The far sleeve sits in a pivot, so the floor carries part of the mass and grip position sets what reaches the hands.
During the set (Fixed inward arc): The bar rotates about the pivot, so the resistance direction changes continuously and the path curves toward the midline.
Immediately after (Pressing in the scapular plane): The finish sits in scaption with serratus-driven scapular rotation, avoiding full overhead abduction.
Weeks later (Trunk resists the twist): The offset load loads the obliques isometrically, and pressing strength builds through angles a strict overhead press does not cover.

Muscles trained

Primary: shoulders
Secondary: abs, chest, serratus anterior, triceps

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: The diagonal arc feels unfamiliar at first, and most of the early adaptation is learning to brace the core against the offset load and guide the bar along its natural pivoting path.
Months: Shoulder and chest strength build through a spectrum of angles a straight overhead press does not cover, and many lifters find they can press through this pattern pain-free even when a strict overhead press bothers a cranky shoulder.

Related supplements

Common myth

"The landmine press is just a beginner's regression for people who can't overhead press yet." In reality: The pinned bar forces a diagonal path that keeps the shoulder joint in a more favorable position throughout, which is exactly why many advanced lifters and coaches program it as a permanent, shoulder-friendly alternative to overhead pressing rather than a stepping stone away from it.