Alternating Kneeling Overhead Landmine Press
Master your overhead press! This kneeling landmine variation builds strength and stability. Perfect for all levels.
The Alternating Kneeling Overhead Landmine Press is a compound exercise that mainly works the shoulders, with help from the chest, triceps and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Alternating Kneeling Overhead Landmine Press Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii); Abdominals (rectus abdominis)
Alternating Kneeling Overhead Landmine Press Variations and Alternatives
How to do the Alternating Kneeling Overhead Landmine Press
Kneel on one knee facing the landmine attachment, holding the end of the barbell at chest height with one hand.
Keep your core braced and your torso upright to maintain stability throughout the movement.
Press the barbell upward and forward in a smooth arc until your arm is fully extended overhead.
Lower the barbell back down to your chest in a controlled motion, matching the upward path.
Complete all repetitions on one side before switching to the opposite arm and knee position.
Alternating Kneeling Overhead Landmine Press FAQs
What muscles does the Alternating Kneeling Overhead Landmine Press work?
The Alternating Kneeling Overhead Landmine Press mainly works the shoulders, with help from the chest, triceps and core. The main muscles are the anterior deltoid.
What equipment do you need for the Alternating Kneeling Overhead Landmine Press?
Barbell or landmine attachment or weight plates.
Is the Alternating Kneeling Overhead Landmine Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Kneeling Overhead Landmine Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Kneeling Overhead Landmine Press variations and alternatives?
Similar exercises include the Kneeling Overhead Landmine Press, Landmine Rotation, Kneeling Landmine Squeeze Press and Lateral Landmine Raise.
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