The Best Landmine Press Alternatives

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1. Kneeling Landmine Press​

The difference between the kneeling landmine press and the regular standing landmine press is you perform the kneeling landmine press while kneeling on both knees.

Performing the exercise on your knees is less stable than on your feet, which means your core and abs have to work harder to stabilize your torso. The downside is that you can’t lift nearly as much weight, which limits the exercise’s muscle- and strength-building potential.

2. Half-Kneeling Landmine Press​

The half-kneeling landmine press is similar to the kneeling landmine press, only instead of kneeling on two knees, you kneel on one.

The benefit of kneeling on one knee instead of two is you have a more stable base to press from, which means you can lift heavier weight more safely. This is significant because, generally speaking, the more weight you lift, the more muscle and strength you gain.

3. Landmine Squat to Press​

You begin the landmine squat to press (sometimes called the “landmine squat press”) by dropping into a squat and exploding back up. As you reach the top of the squat, you use the momentum generated by your lower body to help you press the weight overhead.

The main benefits of the landmine squat to press are that it effectively trains your entire body and allows you to press heavier weights than you typically would because you can harness momentum.

The downsides, however, are that it requires a lot of coordination, so it may not be suitable for new weightlifters, and it’s highly taxing on your cardiovascular system. This means many people have to stop their set when they’re too “gassed” to continue rather than when their muscles are sufficiently stimulated, which isn’t optimal from a muscle- and strength-building perspective.

4. Landmine Push Press​

The landmine push press is similar to the landmine squat to press, only instead of starting with a full squat, you only drop your butt 3-to-6 inches and then shoot your hips upward as explosively as possible.

This helps you generate enough momentum to get the bar off your shoulder and through the first few inches of the press, where it’s most likely to get stuck. It also allows you to use heavier weights than with the regular landmine press without reducing range of motion much.

A downside is it’s hard to judge your progress if you don’t duplicate the boost rep to rep, set to set, and workout to workout. If you often squat differently, your weights might go up, but your shoulders and arms might do less work. It also requires a lot of coordination, making it less suitable for beginner weightlifters.

5. Landmine Chest Press​

The landmine chest press is a landmine press variation that primarily trains your pecs. Because you grip the bar with a neutral grip (palms facing each other) and press the weight diagonally upward and in an arc, many people find it more “shoulder-friendly” than other chest exercises, such as the barbell and dumbbell bench press.

To perform the landmine chest press, set up a barbell in a landmine press attachment and hold the weighted end of the barbell in front of the center of your chest in both hands, then press the weight away from your chest without leaning forward until both of your arms are straight.