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Exercise handout — move better, feel better.
Landmine Press
Press a barbell anchored in a corner. The angle is easier on shoulders than straight overhead.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
barbell
Gym
- barbell (No safe home substitute has been reviewed yet.)
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Put one end of barbell in corner or landmine attachment
- Hold other end at shoulder height
- Stand facing the barbell at slight angle
Step 1 of 5
Stand with feet shoulder-width apart
Step 2 of 5
Press the barbell up and forward
Step 3 of 5
Fully extend arm
Step 4 of 5
Lower slowly to shoulder
Step 5 of 5
Repeat
Breathing
- Breathe out as you press
- Breathe in as you lower
Form Cues
- Press up and out
- Keep core tight
- Control the bar path
- Don't lean back
Common Mistakes to Avoid
- Leaning back
- Not extending fully
- Losing core control
- Going too fast
Safety Information
Good for shoulder issues. Angle is more friendly.
Progressions
Add weight or do kneeling version
Regressions
Use lighter barbell or both hands
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.