Primary musclesChest، Shoulders
EquipmentFull Gym، Landmine
Level—
Suggested3 × 8–12
Overview
The Kneeling Landmine Press is a pushing movement that targets the upper chest while also stressing the anterior deltoids and triceps. Because you perform it from a kneeling stance, your core muscles help stabilize your body. It is commonly included in strength training and by people who want to improve upper chest symmetry.
Form tips & common mistakes
Keep your torso tall to reduce stress on the lower back.
Tighten your core so you do not create extra movement.
Drive the bar upward in a controlled way instead of relying on momentum.
Slightly tuck your elbows to better recruit the upper chest.
Benefits
Emphasizes Upper Chest Activation
Works like an incline press to focus on pectoral development.
Reduces Shoulder Strain
Offers a pressing option that may suit people with shoulder limitations.
Improves Core and Stability
Uses the abdominals and obliques to help you stay balanced.
Enhances Unilateral Strength
Can be done one arm at a time to address imbalances.
Versatile and Adaptable
Works for beginners and advanced lifters because weight is easy to adjust.
Muscles worked
Target
Pectoralis Major، Clavicular
Synergists
Pectoralis Major، Sternal، Deltoid، Anterior، Triceps Brachii
Dynamic stabilizers
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
ChestTriceps Full Gym
Close-grip Dumbbell Push-Up
ChestTriceps Dumbbells
Diamond Push-up
ChestTriceps Full Gym
Kneeling Diamond Push-Up
ChestTriceps Full Gym
Clap Push-Up
ChestCalisthenic Full Gym Plyometrics
Shoulder Stretch Behind The Back
ChestShoulders Full Gym Stretching