The landmine press is a joint-friendly, space-saving exercise that builds strength in your shoulders, chest, and arms. Perfect for home gyms, it can be done with REP’s rack-mounted or free-standing landmine attachments to unlock dozens of versatile movements — from presses and rows to twists and squats.
Looking for a shoulder press alternative that won’t wreck your joints or take up half your room? Enter the landmine press. Compact, joint-friendly, and versatile, it’s a smart way to build pressing strength in even the tightest garage or spare-room gym.
Instead of forcing the barbell directly overhead, the landmine press follows a diagonal path. That makes it kinder on the shoulders while still targeting your delts, chest, triceps, and core. It’s also one of the most space-efficient strength training moves you can add to your programme.
Why the Landmine Press Works in Small Spaces
You don’t need high ceilings or masses of kit. The bar travels forward and up, not straight overhead - perfect if your home gym is set up in a loft, garage, or low-ceilinged room. The footprint is minimal too, so you can press, row, and twist without taking up valuable training space.
At REP UK, we offer two landmine attachment options to suit your setup:
Power Rack Landmine Attachment
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Adds more versatility to your rack (fits the PR-5000).
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Clips easily onto the uprights with a band peg.
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Side-mount design keeps your rack clear for other lifts.
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Compact and easy to remove.
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No rack needed - just slot in your barbell and weigh it down with bumper plates.
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Heavy-duty steel base with a weight horn for stability.
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Swivels through multiple angles for a wide range of exercises.
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Perfect for rows, squats, RDLs, twists, presses, and more.
Both attachments are designed for UK home gyms where space and versatility matter most.
How to Do a Landmine Press
Setup:
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Insert one end of your barbell into the landmine attachment.
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Load plates onto the free end, or just use the bar to start.
Movement:
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Stand tall, feet shoulder-width apart.
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Brace your core, grip the bar with one hand, elbow at 45°.
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Press the bar diagonally upwards and forwards.
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Lock out at the top, lean slightly into the bar, then return under control.
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Switch sides after your set.
Variations and Progressions
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Beginner: Half-kneeling press (stable, low back strain), Tall kneeling press (more core).
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Intermediate: Banded landmine press (adds tension), Push press (explosive leg drive).
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Advanced: Squat thruster (full-body power), Rotational clean & press (athletic strength).
Programming the Landmine Press
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Strength: Heavy, 1-6 reps per set.
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Muscle growth: Moderate, 6-12 reps.
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Endurance: Lighter, 12+ reps.
Stick to 3–4 sets, focusing on form and control.
FAQs
What’s the difference between a landmine press and an overhead press?
The overhead press goes straight up. The landmine press follows a diagonal bar path, which is more shoulder-friendly.
Is the landmine press good for beginners?
Yes. It’s easier on the joints and simple to learn. REP’s landmine attachments make setup quick and safe in a home gym.
Do I need a landmine attachment?
You can wedge a bar in the corner, but attachments are safer and protect your kit. REP offers a rack-mounted and free-standing option — both ideal for UK home gyms.
Can I do it at home?
Absolutely. The free-standing landmine is especially good for lifters without a rack. Just add plates to weigh it down and you’re good to go.
Should I do it standing or kneeling?
Both. Standing allows heavier loads and more athletic carryover. Kneeling reduces spinal load and challenges your core stability.
What’s the difference between a landmine chest press vs shoulder press?
Adjust the angle: step further back for more chest, closer in for more shoulders.
Takeaway
The landmine press is one of the best small-space exercises for home gyms in the UK. It strengthens your shoulders, chest, and arms while protecting your joints and saving floor space.
With REP’s rack-mounted and free-standing landmine attachments, you can turn a single barbell into one of the most versatile tools in your gym. Compact, durable, and designed for serious strength — wherever you train.
