Kneeling Overhead Landmine Press
Build upper body strength and stability with the Kneeling Overhead Landmine Press. A challenging variation for serious gains.
The Kneeling Overhead Landmine Press is a compound exercise that mainly works the chest and triceps, with help from the back and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Kneeling Overhead Landmine Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Obliques
Kneeling Overhead Landmine Press Variations and Alternatives
How to do the Kneeling Overhead Landmine Press
Kneel on one knee with the opposite foot planted forward, holding the end of the barbell at chest height with both hands or one hand.
Engage your core and keep your torso upright while maintaining a stable half-kneeling position.
Press the barbell upward and forward along the natural arc of the landmine attachment until your arm is fully extended.
Pause briefly at the top without shrugging your shoulder toward your ear.
Slowly lower the barbell back down to your chest in a controlled manner before repeating for the desired number of reps.
Kneeling Overhead Landmine Press FAQs
What muscles does the Kneeling Overhead Landmine Press work?
The Kneeling Overhead Landmine Press mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Overhead Landmine Press?
Barbell or landmine attachment or weight plates.
Is the 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 Kneeling Overhead Landmine Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Overhead Landmine Press variations and alternatives?
Similar exercises include the Barbell Thruster, Bodyweight Thruster, Landmine Front Squat and Alternating Kneeling Overhead Landmine Press.
Training calculators
Work out the numbers behind your training before your next session.