Estimated reading time: 10 minutes

Barbell Landmine Press Alternative

In search of the best barbell landmine press alternative to elevate your shoulder workout? Look no further! While the barbell landmine press is a great exercise, it’s not the only way to target your shoulders. In fact, there are many effective alternatives that can help you build strength, stability, and size.

This article presents 9 of the top alternatives, each offering unique benefits and targeting different muscle groups. We’ll explore the advantages of each exercise, the muscles they engage, required equipment, expert tips, and proper form. Get ready to discover fresh and exciting ways to build stronger shoulders.

Here are the exercises we’ll cover:

• Dumbbell Push Press
• Seated Alternating Dumbbell Arnold Press
• Alternating Dumbbell Z Press
• 1/2 Kneeling Kettlebell Press
• Dumbbell Incline Press
• Strict Barbell Military Press
• 1/2 Kneeling Dumbbell Press
• Keiser Tall Kneeling Shoulder Press
• Reciprocal Dumbbell Press

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Key Takeaways

• Shoulder pressing exercises are essential for building upper body strength and size.
• There are many effective alternatives to the barbell landmine press.
• It’s important to choose exercises that suit your individual needs and preferences.
• Proper form helps to prevent injuries.
• Bonus Exercise: Wall Ball Training
• Full-Body Fire: Shoulder, Legs, and Core Workout

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Muscles Worked: Landmine Alternative Press

The Rotator Cuff  

The shoulder is supported by a complex group of muscles providing a wide range of movement. These muscles can be divided into four main groups:

• Rotator cuff muscles: The SITS muscles or Supraspinatus, Infraspinatus, Teres minor, and Subscapularis. These four muscles assist in stabilizing the shoulder joint and allow for rotation of the humerus.

The Deltoids

The deltoid muscles are responsible for many shoulder movements. Strength training programs often target it to improve upper body strength and definition.

• Anterior delts: This portion of the muscle is located at the front of the shoulder. It is responsible for shoulder flexion, bringing the arm forward and up.
• Lateral/Medial delts: This portion is located on the side of the shoulder. It is responsible for shoulder abduction, moving the arm away from the body to the side.
• Posterior delts: This portion is located at the back of the shoulder. It is responsible for shoulder extension, bringing the arm backward.

Benefits of Using Shoulder Pressing Variations Outside the Barbell Landmine Press

The barbell landmine press is a versatile exercise for targeting the shoulders. However, incorporating a variety of shoulder press variations can offer additional benefits, including:

Muscle Development

• Targeted Muscle Activation: Different shoulder press variations can emphasize specific deltoid muscle groups. For instance, the seated dumbbell shoulder press can more effectively isolate the anterior deltoids. In contrast, the overhead press with a barbell can engage the medial and posterior deltoids to a greater extent.
• Reduced Muscle Imbalances: Various shoulder press exercises can help address muscle imbalances and promote more balanced shoulder development.

Injury Prevention

• Reduced Stress on Joints: Some shoulder press variations, such as the Arnold Press or cable face pull, can place less stress on the shoulder joint than the barbell overhead press. This can benefit individuals with a history of shoulder injuries or those prone to shoulder pain.
• Improved Shoulder Stability: Strengthening the rotator cuff muscles through exercises like the lateral raise and the Y-raise can help to improve shoulder stability and reduce the risk of injuries.

Overall Shoulder Health

• Increased Range of Motion: Performing shoulder press variations with different equipment and angles can help to improve shoulder mobility and flexibility.
• Enhanced Functional Strength: Shoulder presses are essential for many functional activities, such as pushing, pulling, and lifting. By incorporating variations improve functional strength and athletic performance.

9 Best Barbell Landmine Press Alternative Exercises To Build Stronger Shoulder Muscles and Muscle Mass

1. Dumbbell Push Press

The push press is a “short squat” with an overhead press. It is a great way to build strength in the shoulders, legs, and core.

Muscles worked: Shoulders, legs, core

Equipment needed: Dumbbells

Things to avoid: Improper form, hyperextending the back

Coach’s tip: Keep your back straight and engage your core throughout the movement.

How to perform:

1. Stand with your feet shoulder-width apart and hold a set of dumbbells with a neutral grip at shoulder height. 
2. Begin with “soft knees”. Think of this as a 1/4 squat movement.
3. Next explode out of this 1/4 squat position while simultaneously extending your arms overhead.
4. Lower the dumbbell back to shoulder/chest height and repeat.

2. Seated Alternating Dumbbell Arnold Press

The Arnold press featured in this article is a seated alternating variation with dumbbells that involves rotating the wrists during the movement. This helps to target the anterior deltoids and medial deltoids.

Muscles worked: Shoulders, triceps

Equipment needed: Dumbbells

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your elbows close to your body throughout the movement.

How to perform:

1. Sit on a bench with your feet shoulder-width apart and your trunk upright.
2. Hold a pair of dumbbells in each hand at shoulder height. Your palms should be facing you.  
3. Begin the movement by pressing one dumbbell overhead while simultaneously rotating your palms away from you.
4. Finish the movement by lowering the dumbbell back to shoulder while rotating your palms back to the starting position.
5. Repeat the movement on the other side.

3. Alternating Dumbbell Z Press (Great Core Stability Exercise Too)

The Z press requires a high degree of shoulder mobility, stability and core strength. It’s also a great way to build strength in the shoulders, upper back and core.

Muscles worked: Shoulders, upper back, core

Equipment needed: Dumbbells

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your elbows close to your body throughout the movement.

How to perform:

1. Begin in an L-sit position, holding a pair of dumbbells with a neutral grip at shoulder-chest height.
2. Press one dumbbell overhead, keeping your elbows close to your body and maintaining proper core bracing. 
3. Lower the dumbbell back to chest height and repeat on the other side

4. 1/2 Kneeling Kettlebell Press

The 1/2 kneeling kettlebell press is a unilateral exercise that can help overcome muscle asymmetries and improve shoulder stability.

Muscles worked: Shoulders, legs core

Equipment needed: Kettlebell

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your torso upright and engage your core throughout the movement.How to perform:

1. Kneel down on one knee and hold a kettlebell in the opposite hand at shoulder height.
2. Press the kettlebell overhead, keeping your elbow close to your body.
3. Lower the kettlebell back to shoulder height and repeat.

5. Dumbbell Incline Press

The dumbbell incline press is a great way to target the anterior deltoids and upper chest

Muscles worked: Shoulders, chest

Equipment needed: Dumbbells, incline bench

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your elbows close to your body throughout the movement.

How to perform:

1. Begin in a seated position with dumbbells at shoulder height.
2. Press the dumbbells overhead, keeping your elbows close to your body.
3. Lower DB’s to shoulder height and repeat.

6. Strict Barbell Military Press

The strict military barbell press has been a staple in shoulder training routines for decades. This exercise can be performed in a seated or standing position. For our purposes we are focusing on the standing barbell military press variation.

Muscles worked: Shoulders, triceps.

Equipment needed: Barbell, weight plates

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your back straight and engage your core throughout the movement.How to perform:

1. Stand or sit with your back straight. Hold a barbell below your chin at chest height. Your palms should be facing forward.
2. Press the barbell overhead, keeping your elbows close to your body.
3. Lower the barbell in front of your shoulders and repeat.

7. 1/2 Kneeling Dumbbell Press

The 1/2 kneeling dumbbell press is a unilateral exercise that can help address muscle imbalances and improve shoulder stability.

Muscles worked: Shoulders, core

Equipment needed: Dumbbells

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your torso upright, squeeze your glutes and engage your core throughout the movement.

How to perform:

1. Kneel down on one knee and hold a dumbbell in the opposite hand at shoulder height.
2. Press the dumbbell overhead, keeping your elbow close to your body.
3. Lower the dumbbell back to shoulder height and repeat.

8. Keiser Tall Kneeling Shoulder Press

The Keiser Tall Kneeling Shoulder Press is a machine-based exercise that is an excellent option for exercise enthusiasts or athletes who want to improve their dynamic power. This is one of my favorites!

Muscles worked: Shoulders

Equipment needed: Keiser Functional Trainer

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your back straight, squeeze your glutes and engage your core throughout the movement.

How to perform:

1. Begin in a tall kneeling position facing the Keiser machine.
2. Grasp the bar and press overhead
3. Lower the bar to shoulder height and repeat.

9. Reciprocal Dumbbell Press

The reciprocal dumbbell press is a unilateral shoulder that can help improve shoulder stability.

Muscles worked: Shoulders, core

Equipment needed: Dumbbells

Things to avoid: Improper form, using excessive weight

Coach’s tip: Keep your torso upright and engage your core throughout the movement.

How to perform:

1. Stand with your feet shoulder-width apart and a set of dumbbells at shoulder height.
2. Press one dumbbell overhead while lowering the other.
3. Alternate sides and repeat.

Bonus Landmine Alternative Exercise: Wall Ball Training

The wall ball is a full-body exercise that combines elements of a squat, press, and throw, making it a great functional fitness movement.

Muscles worked: Shoulders, core, legs, glutes, chest

Equipment needed: Medicine ball, wall

Things to avoid: Improper form, using excessive weight, losing balance

Coach’s tip: Engage your core muscles throughout the movement to maintain stability.

How to perform:

1. Starting Position: Stand facing a wall, holding a medicine ball at chest height.
2. Squat down, lowering your hips below parallel.
3. As you ascend from the squat, explosively throw the medicine ball towards the ceiling. Note: Let the ball gently rebound from the wall, but not so much that it forces you to move from your original squat position. 
4. Finish by catching the medicine ball at shoulder height and repeat movement. 

Full-Body Fire: Shoulder, Legs, and Core Workout

Ready to ignite your workout and torch calories? This dynamic routine combines strength training, mobility, and conditioning for a full-body burn. It also incorporates one of my favorites shoulder movements with high neural demand—the dumbbell push press. Let’s get started!

Workout Structure:

1. Warm-up/Pre-Hab Drills: Begin with a set of dynamic stretches and mobility exercises to prepare your body for the workout.
2. Strength Training Circuit 1:
   • Exercise 1a: Push Press – 5 reps
   • Exercise 1b: Goblet Squat – 10 reps
   • Exercise 1c: Front Plank – :30 seconds each
   • Complete 3 sets of this circuit, resting briefly between exercises.
3. Strength Training Circuit 2:
   • Exercise 2a: SLDL (Single Leg Deadlift) – 10 each
   • Exercise 2b: Db Lateral Raise/Front Raise – 5 each exercise
   • Exercise 2c: Side Plank – :30 seconds each
   • Complete 3 sets of this circuit, resting briefly between exercises.
4. Conditioning Finisher:
   • Medicine Ball Work: Finish your workout with 3 rounds Overhead Slams of conditioning using a low rebound medicine ball.

Note: Adjust the exercises and intensity to suit your fitness level and goals. Remember to listen to your body and avoid overexertion

Conclusion

In conclusion, the best barbell landmine press alternatives offer a diverse range of options for building stronger shoulders. From the dynamic push press to the unilateral 1/2 kneeling kettlebell press, these exercises provide unique benefits and target different muscle groups including your legs, glutes and core. Incorporating these alternatives into your workout routine can challenge your shoulders, improve functional strength, and reduce the risk of injury. Remember to choose exercises that align with your individual goals and preferences, and always prioritize proper form to maximize results and prevent injuries.

Until next time,

Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR

Functional Strength & Mobility Specialist – @Body360Fit

PS. And remember, you’re just one workout away… 

PPS. Did you enjoy reading this article about best barbell landmine alternatives? If so, please share it with your friends on Twitter, Facebook and Pinterest.

If you have have any questions regarding how to properly train your shoulders or how to assemble the proper training program, please ask in the comments below. You can also send me a message via the contact form. I’d love to hear from you!

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