Half Kneeling Landmine Press: Benefits and How to Do It

In the ideal world, we’d all be athletes, able to lift our overheads with ease and flawless form, maximize muscle strength, and achieve perfect body mechanics. However, this can be more difficult in the real world than it appears. If you’re not flexible from 9-5, holding your shoulders in place when you press can be difficult. Do the wrong thing, and you’ll put more stress on your rotator cuffs.

The half kneeling landmine press is waiting for you to enter. Landmines are exercises that include squatting, lifting, or pressing the other end of a barbell with an angle. They’re a great inclusion in any fitness routine and are especially beneficial for people new to training in the exercise room. They function as a bridge between exercises that aren’t weighted like squats and fully-loaded barbell versions. When you approach the bar differently, it will reduce tension and still be able to increase the weight to increase hypertrophy.

Certain gyms include a dedicated landmine that allows you to insert the barbell’s end. However, you can press with the barbell’s end being pushed into the corner (we recommend wrapping the barbell’s end in towels or something similar to prevent scratching walls).

The half kneeling landmine press can be a fantastic exercise for nearly all of your upper body muscles, with your shoulders, chest, and triceps being the main focus of the load. The curving of the press and the neutral grip make landmine presses less strenuous to the shoulder than vertical presses.

What Is Half Kneeling Landmine Press?

What Is Half Kneeling Landmine Press

Half kneeling landmine press is considered one of the best exercises you can do to build your shoulders.

This workout is easy to learn and will boost your strength and endurance in a short time.

This article will cover everything you must be aware of when it comes to this half kneeling landmine press.

Half Kneeling Landmine Press: Working Muscles

First Muscle Groups

Half kneeling landmine press principally is designed to target the deltoids.

The deltoid muscles in the shoulder are split into three major fibers: the anterior (front), the laterally (middle), and the posterior (rear) deltoid muscles.

Three heads of the deltoid are working as a team to stabilize the shoulder joint and allow the arms to move in a variety of directions.

However, most of the strain is placed on the front of the deltoid in the half kneeling landmine press.

Secondary Muscle Groups

As the shoulders are the main moving parts for the landmine, press the oblique, and your core muscles will be activated to stabilize your midsection.

The traps and triceps serve a dual role in aiding your upper back to press the barbell up.

Half Kneeling Landmine Press: Benefits

Half Kneeling Landmine Press Benefits

#1 Size & Strength Gains

Half kneeling landmine presses are one of the most effective exercises for strengthening and growing your deltoids. Regular training that incorporates this workout will certainly enhance the hypertrophy of the shoulders.

With stronger shoulders, you can carry heavier objects, do better in sports, and increase your confidence.

In addition, with a better upper body, you’ll gain strength in other workouts too.

#2 Reduced Risk Of Injury

Your shoulders are among the joints most susceptible to injury in the body. Because they can move in various directions, they can be more susceptible to injuries than other more stable joints.

Thus using the half kneeling landmine presses can assist in strengthening the muscles in your shoulders to keep injuries from affecting you for several weeks.

#3 Fixing Muscle Imbalances

A half kneeling landmine press can be considered an exercise for the unilateral. This means you can concentrate on the individual shoulder as you train.

If one part or part of the body is more powerful or bigger than the other side, you can use half kneeling landmine press to make corrections to the muscle imbalances that can develop as time passes.

Half Kneeling Landmine Press: Instructions


To perform half kneeling landmine press, you’ll need the barbell and some heavy weights.


  • Attach the barbell to an attachment for a landmine, in a corner or but you could also secure the barbell’s end on the bar with the ground directly to the side in front of the barbell.
  • Assume the half-kneeling position while keeping your spine straight towards the barbell. Your front foot should be facing the shoulder you’re training.
  • Grab the barbell’s bottom with your palm in front of you, and place it over your shoulder.


  1. Contract your front deltoid muscles to push the barbell up.
  2. Press your deltoid very hard to the top and slowly return to the beginning position.
  3. Maintain tightness in your shoulder and repeat the motion.


Start by choosing a lightweight. Try to do 3-4-6 sets with 8-12 reps with the weight you are using.

Once you’ve mastered the technique Once you have mastered the form, you can experiment using different rep ranges and weights to test your muscles.

Half-Kneeling Landmine Press: Mistakes

Half-Kneeling Landmine Press Mistakes

#1 Hyperextension Of The Lower Back

One of the most frequent half kneeling landmine press errors is to lean back while the press is pushed forwards.

This can cause hyperextension of your lower back. This could quickly cause injury.

If you’ve got any lateral movements during the half kneeling landmine press, It should move forward when you press upwards.

This solution will increase your security and improve your results.

#2 Securely Locking Into Your Elbows

While you need to push to the top, you must keep from locking your elbows while you are half kneeling landmine press.

This mistake can remove the stability and tension from your shoulder near the high point of the exercise.

Keep your elbow slightly bent towards the top to ensure that tension remains on your shoulder throughout the movement.

#3 Spraying The Motion

The most common half kneeling landmine press error is speeding through the movement. Often, weightlifters will scream upwards, only to let the barbell fall over their shoulders.

This error puts you at risk of injury; it also negates the gains that can be achieved in the eccentric part during the workout.

The half kneeling landmine press was designed to be done in a steady, controlled way. Make sure you take your time to maximize the benefits from this landmine shoulder workout.

Half-Kneeling Landmine Press: Variations

#1 Standing Landmine 1-Arm Press

Standing landmine presses is more powerful than half kneeling landmine press.

To start, make sure that the barbell remains in a landmine position.

Take a solid standing position and grip the barbell’s top with your left hand.

Place the barbell on your shoulder, then tighten your chest and deltoid muscles to lift the barbell forward until it is in the starting position.

Continue to do this one side at a time, or you can switch arms to work both sides of your body simultaneously.

#2 Landmine Press With Two Arms

The landmine press with two arms will work your chest better than the one-arm version. In the beginning, make sure that the barbell is secured in a set-up for landmines and stand in a solid standing position.

Take the barbell’s top using both hands and keep your arms should be straight.

Use your elbows to pull the barbell’s top towards your chest.

Engage your chest muscles and your front deltoid as you push the barbell back to its starting position.


Half Kneeling Landmine Press: Alternatives

If you’ve enjoyed your half kneeling landmine press exercise, check out these other exercises for your shoulders to boost the strength of your upper body!

#1 Barbell Overhead Press

Use an overhand grip that is doubled and your hands slightly more than the shoulder width. Take care to lift the barbell upwards and place it in your front deltoid. Involve your core.

Keep your lower body in a still position and your lower body still, and tighten your deltoids to push forward until the arms lock and the barbell is just above your shoulders.

Then slowly return your barbell to the beginning position. Be sure to keep your core muscles tight and continue!

#2 Slicers For Resistance Bands

Take a solid standing position on the band of resistance. Pull the handles towards you while your palms are facing downwards.

The handles should be separated until they align with your shoulders towards the side.

Slowly return to the beginning position and repeat this movement!

#3 Dumbbell Front Rise

Make sure you are standing with the back in a straight position. Lift the dumbbells with your palms facing toward your body.

Work your deltoids in your front to lift the dumbbells ahead of you. Stopping just above the level of your forehead. Slowly lower the weights to their starting point and repeat!


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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