Seated Alternating Landmine Press

Intermediate Compound

BarbellLandmine attachment
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A landmine press done seated on the floor with the legs spread wide, pressing the bar end overhead with one hand and passing it to the other hand at the top. Sitting takes the legs out of the press, so the front delts and triceps do the work.

Also known as: seated landmine overhead press, landmine seated overhead press, landmine seated alternating overhead press

How to do the Seated Alternating Landmine Press

  1. Sit facing the anchor, legs straight and spread wide around the bar.
  2. Hold the bar end in one hand in front of the same shoulder.
  3. Press it up and in until your arm is straight overhead.
  4. At the top, switch hands and lower it to the other shoulder.
Full technique — 7 steps
  1. Anchor one end of the barbell in a landmine and load the free end.
  2. Sit on the floor facing the anchor with your legs straight and spread wide around the bar.
  3. Hold the bar end in one hand in front of the same shoulder, elbow bent.
  4. Sit tall, tighten your stomach, and keep your ribs in line with your pelvis.
  5. Press the bar end up and in until your arm is fully extended above your head.
  6. At the top, take the bar end in your other hand and lower it to the front of that shoulder.
  7. Alternate hands each rep without leaning back or twisting your torso.

Common mistakes

  • Leaning back to finish reps
  • Rotating the torso during press
  • Stopping short of full overhead extension
  • Overarching the lower back
  • Elbows flaring straight out

Form cues

  • Press up and in
  • Keep ribs down
  • Stay tall through torso
  • Keep shoulders down

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Weight plates

No equipment

Dumbbells

Kettlebell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Two Hand Landmine Press Beginner
  2. Easier Single Arm Seated Landmine Press Intermediate
  3. This exercise Seated Alternating Landmine Press Intermediate
  4. Harder Seated Barbell Overhead Press Intermediate
  5. Harder Barbell Z Press Advanced

Too hard for now? Start with the Single Arm Seated Landmine Press.

Quick answers

What muscles does the Seated Alternating Landmine Press work?

Primary: Front delts 9/10, Upper chest 6/10. Also works: Triceps 6/10, Serratus anterior 5/10, Side delts 4/10, Traps 3/10.

When should I do the Seated Alternating Landmine Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

How many sets and reps of the Seated Alternating Landmine Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

What can I do instead of the Seated Alternating Landmine Press?

Weight plates: Plate Overhead Press. No equipment: Elevated Close Grip Pike Push-Up, EZ Bar Anti-Gravity Press. Dumbbells: Reverse Grip Dumbbell Shoulder Press, Alternating Standing Neutral Grip Dumbbell Shoulder Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.

What is an easier version of the Seated Alternating Landmine Press?

Single Arm Seated Landmine Press (Intermediate), Two Hand Landmine Press (Beginner).

What is a harder version of the Seated Alternating Landmine Press?

Seated Barbell Overhead Press (Intermediate), Barbell Z Press (Advanced).

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