Landmine Press vs. Overhead Press: Which One Should You Choose?

When it comes to shoulder exercises, two popular options are the landmine press and overhead press.

Both target the shoulders and are common in strength training. However, key differences may make one more suitable for your goals.

In this article, we’ll compare the landmine press and overhead press to help you decide which one is right for you.

What is the Landmine Press?

The landmine press is a shoulder exercise that involves pressing a weight overhead at an angle rather than directly above the head.

It typically requires a barbell and landmine attachment, which is a small platform that holds one end of the barbell while the other end is lifted by the user.

To perform a landmine press:

1. Start with your feet shoulder-width apart, standing in front of the landmine attachment.
2. Grab the end of the barbell with one hand and bring it up to shoulder height, keeping your elbow close to your body.
3. Pivot on your feet so that you are facing away from the landmine attachment, with your arm extended in front of you.
4. Press the weight overhead, keeping your arm close to your head and maintaining a slight forward lean in your upper body.
5. Gradually lower the weight to the starting position and repeat for the desired number of repetitions.

The landmine press can also be performed using one hand or by alternating between hands for each rep.

Primary Muscles Targeted

• Deltoids (shoulder muscles)
• Triceps (back of upper arm)
• Upper chest

Benefits of the Landmine Press

• Increased Stability: The landmine press provides more stability compared to traditional overhead presses, making it ideal for beginners or those with shoulder mobility issues.
• Reduced Strain: Its angled trajectory reduces stress on the shoulder joint and lower back, preventing injury while still building strength.
• Core Engagement: The exercise requires core stabilization, as you must maintain balance while pressing the weight, leading to improved core strength.
• Versatility: It can be adapted for various fitness levels and goals, as the load can easily be adjusted and the movement can be performed unilaterally to address muscle imbalances.

Drawbacks of the Landmine Press

• Equipment Required: The landmine press requires a barbell and landmine attachment, which may not be available in all gyms or home setups.
• Limited Range of Motion: The angled trajectory limits the full range of motion compared to overhead presses, potentially resulting in less overall muscle activation.
• Less Emphasis on Upper Chest: The landmine press primarily targets the front deltoids and triceps, with less emphasis on the upper chest compared to overhead presses.

What is the Overhead Press?

The overhead press, also known as the shoulder press or military press, involves pressing a weight vertically above the head while standing.

To perform an overhead press:

1. Start with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder level with an overhand grip.
2. Keep your elbows slightly in front of the body and core engaged.
3. Press the weight directly upwards until your arms are fully extended.
4. Lower the weight back down to starting position and repeat for desired number of reps.

The overhead press can also be performed using one arm or alternating between arms for each rep.

Primary Muscles Targeted

• Deltoids (shoulder muscles)
• Triceps (back of upper arm)
• Upper chest

Benefits of the Overhead Press

• Full Range of Motion: The overhead press allows for a full range of motion, leading to greater muscle activation and growth.
• Improved Shoulder Strength: As a compound exercise, the overhead press targets multiple muscles in the shoulders, leading to overall strength gains.
• Increased Muscle Mass: The heavier weights used in this exercise can lead to increased muscle mass in the shoulders and upper chest.

Drawbacks of the Overhead Press

• Requires Good Mobility: The overhead press requires good shoulder mobility and stability, which may be challenging for beginners or those with previous injuries.
• Potential for Injury: With heavier weights and a greater range of motion, there is an increased risk of shoulder and lower back injuries if proper form is not maintained.
• Less Stability: The overhead press requires more core stability compared to the landmine press, which may be difficult for some individuals.

Comparing the Landmine Press and Overhead Press: An In-Depth Analysis

Now that we have a better understanding of the landmine press and overhead press, let’s compare them in more detail.

1. Equipment: As mentioned, the landmine press requires a barbell and landmine attachment, while the overhead press can be performed with just a barbell or dumbbell.
2. Range of Motion: The overhead press allows for a greater range of motion compared to the landmine press, which may result in more muscle activation.
3. Stability: The landmine press provides more stability due to its angled trajectory and use of both arms.
4. Muscle Activation: Both exercises primarily target the same muscles (deltoids, triceps, upper chest), but in varying degrees.
5. Injury Risk: The overhead press has a higher risk for shoulder and lower back injuries due to its heavier weights and full range of motion.
6. Difficulty: The landmine press is generally easier to perform for beginners or those with mobility issues, while the overhead press may be more challenging.
7. Adaptability: The landmine press can be easily adapted for different fitness levels and goals by adjusting the load or performing it unilaterally, while the overhead press may have less variety.

Table 1: Comparison of the Landmine Press and Overhead Press

Feature	Landmine Press	Overhead Press
Equipment Required	Barbell and landmine attachment	Barbell or dumbbell
Range of Motion	Limited due to angled trajectory	Full range of motion
Stability	More stable with angled trajectory	More stable with angled trajectory
Primary Muscles	Deltoids, triceps, upper chest	Deltoids, triceps, upper chest
Injury Risk	Lower risk due to reduced strain on joints	Higher risk, especially for shoulder and back
Ideal for Beginners	Yes, due to increased stability	Potentially challenging without proper form
Adaptability	High, easily adjusts for different fitness levels	Less variety in adaptability

Variations of Each Exercise

Both exercises offer a variety of variations to target different muscles and add variety to your workouts. Here are some popular variations:

Landmine Press Variations

• Single-arm landmine press: Perform the movement with one arm at a time, targeting each side individually.
• Half-kneeling landmine press: Kneel on one knee while pressing the weight, increasing core engagement.
• Single-leg landmine press: Stand on one leg while pressing the weight, challenging balance and stability.

Overhead Press Variations

• Dumbbell overhead press: Use dumbbells instead of a barbell for increased range of motion and muscle activation.
• Seated overhead press: Perform the movement while sitting, targeting the shoulders without engaging the lower body.
• Arnold press: Rotate the arms as you press upwards, targeting different muscles in the shoulders.

Who Should Choose the Landmine Press?

1. Beginners: Due to its increased stability, the landmine press is an ideal choice for those new to strength training, allowing them to develop confidence and proper form.
2. Individuals with Previous Injuries: Those who have joint or shoulder injuries may find the landmine press more forgiving, as it reduces stress on the joints and requires less shoulder mobility.
3. Athletes Seeking Core Engagement: The landmine press demands active core engagement, making it a valuable exercise for athletes looking to enhance core stability and strength.

Who Should Choose the Overhead Press?

1. Experienced Lifters: The overhead press requires more technical proficiency and mobility, making it best suited for those with experience in strength training.
2. Individuals Seeking Muscle Mass and Strength Gains: As a compound movement, the overhead press allows for greater muscle activation and heavier weights, leading to increased muscle mass and overall strength gains.
3. Athletes Looking to Improve Shoulder Strength: The overhead press targets multiple muscles in the shoulders, making it an excellent exercise for athletes seeking to improve shoulder strength and stability.

Conclusion

Both the landmine press and overhead press are valuable exercises that can help you build overall strength, muscle mass, and improve shoulder function.

Ultimately, the best exercise for you will depend on your specific goals, fitness level, and any previous injuries.

Consider incorporating both exercises into your fitness routine to experience their unique benefits and keep your workouts varied and challenging.

Consulting with a personal trainer can provide tailored guidance and ensure you perform these exercises safely and effectively.

FAQs

How can I include both presses in my workout routine?

You can alternate between the two exercises, or perform them on separate days. It’s also a good idea to change up your variations and rep ranges regularly.

Which press is more effective for building overall shoulder strength?

Both exercises target the shoulders, but the overhead press may be more effective as it allows for a greater range of motion and heavier weights. However, for those with shoulder injuries or mobility issues, the landmine press may be a better option.

Can I perform these exercises with a kettlebell or resistance band?

Yes, both the landmine press and overhead press can be adapted for various equipment, such as kettlebells or resistance bands. However, it’s important to maintain proper form and gradually increase the weight used.

Useful Resources

Kirkup-Lee, A. (2024, February 2). How To Do A Landmine Press: Benefits, Form & Variations. Gymshark.

Ulmen, J. (2024, November 11). How To Overhead Press: A Beginner’s Guide. Bodybuilding.com.