Landmine Banded Press

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment and loop a resistance band around the sleeve, anchoring the other end under your lead foot.
2. Stand in a staggered stance (split stance) with the foot opposite your pressing arm forward for maximum stability.
3. Grip the end of the barbell sleeve with one hand at shoulder height, keeping your elbow tucked slightly in front of your ribs.
4. Lean slightly forward into the bar, engaging your core and glutes to create a rigid pillar.

How to do it

1. Exhale and press the bar upward and forward in a natural arc until your arm is fully extended.
2. Pause for a split second at the top to fight the peak tension of the resistance band.
3. Inhale as you slowly lower the bar back to the starting position, resisting the band's pull to maintain a controlled 2-second eccentric phase.
4. Complete all reps on one side before switching to the other arm.

Form checklist

• Keep your ribcage tucked and avoid arching your lower back as the resistance increases.
• Maintain a neutral wrist position; do not let the weight of the bar bend your wrist backward.
• Ensure your shoulder stays packed down and back, rather than shrugging toward your ear.
• Keep your hips square to the front to ensure the core is resisting rotation.

Pro tips

• Focus on the 'squeeze' at the top of the rep; because the band gets tighter as you extend, this is the best time to maximize pectoral and tricep contraction.
• Drive through the heel of your palm to better align the force with your forearm and shoulder.

Make it harder

• Perform the movement from a half-kneeling position (down on the knee of the pressing side) to remove leg drive and increase core demand.
• Add a 'pause-and-go' at the midpoint of the eccentric phase to increase time under tension.

Frequently asked

What muscles does the landmine banded press work?

The landmine banded press primarily targets the pectorals, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the landmine banded press?

The landmine banded press uses landmine.

Is the landmine banded press good for beginners?

The landmine banded press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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