# Tall Kneeling Landmine Press

A landmine press done tall kneeling, with both hands on the raised end of a barbell anchored at the floor. Trains the front delts and upper chest, and the kneeling base stops you from driving the press with your legs.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-kneeling-overhead-press/video/male.mp4
- HTML: https://seto.fit/exercises/tall-kneeling-landmine-press/

## Muscles worked

- Front delts: 9/10
- Upper chest: 7/10
- Triceps: 6/10
- Serratus anterior: 5/10
- Side delts: 4/10
- Traps: 3/10

## How to do the Tall Kneeling Landmine Press

1. Kneel tall facing the landmine, bar end at upper chest.
2. Hold the bar end with both hands, glutes squeezed.
3. Press up and forward until your arms are straight.
4. Lower under control back to upper-chest height.

### Full technique — 7 steps

1. Anchor one end of a barbell in a landmine and kneel facing the raised end, both knees on the floor.
2. Keep your thighs vertical and your hips extended so your body stands tall from knees to head.
3. Hold the end of the bar at upper-chest height with both hands, one ahead of the other.
4. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
5. Press the bar up and forward along the landmine arc until your arms are fully extended.
6. Reach at the top without shrugging your shoulders toward your ears.
7. Lower the bar back to upper-chest height under control and reset before the next rep.

## Common mistakes

- Leaning back to start reps
- Sitting back toward the heels
- Overarching the lower back
- Pressing away from the bar path
- Stopping short of full extension

## Form cues

- Press along the arc
- Keep ribs down
- Squeeze glutes hard
- Keep hips level
- Keep shoulders down

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Dumbbells**: [Reverse Grip Dumbbell Shoulder Press](https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/), [Alternating Standing Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-standing-neutral-grip-dumbbell-shoulder-press/)
- **No equipment**: [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/), [EZ Bar Anti-Gravity Press](https://seto.fit/exercises/ez-bar-anti-gravity-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/)
- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)

## Where to start and where to go next

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

- Easier: [Two Hand Landmine Press](https://seto.fit/exercises/two-hand-landmine-press/) — Beginner
- Easier: [Single Arm Seated Landmine Press](https://seto.fit/exercises/single-arm-seated-landmine-press/) — Intermediate
- **This exercise: Tall Kneeling Landmine Press — Intermediate**
- Harder: [Barbell Z Press](https://seto.fit/exercises/barbell-z-press/) — Advanced
- Harder: [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/) — Advanced

## Quick answers

### What muscles does the Tall Kneeling Landmine Press work?

Primary: Front delts 9/10, Upper chest 7/10. Also works: Triceps 6/10, Serratus anterior 5/10, Side delts 4/10, Traps 3/10.

### When should I do the Tall Kneeling 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 Tall Kneeling 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 Tall Kneeling Landmine Press?

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

### What is an easier version of the Tall Kneeling Landmine Press?

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

### What is a harder version of the Tall Kneeling Landmine Press?

Barbell Z Press (Advanced), Behind the Neck Barbell Push Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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