Landmine Kneeling Squeeze Press

The Landmine Kneeling Squeeze Press is a joint-friendly pressing exercise that builds chest, shoulder, and triceps strength with added core control.

Strength exercises

Bodybuilding exercises

HIIT exercises

Chest

Shoulders

Arms

Barbell

Fatigue level

Low 3/3 High

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Landmine Kneeling Squeeze Press

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Add to Your Workout

Landmine Kneeling Squeeze Press

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The Landmine Kneeling Squeeze Press is a powerful unilateral pressing movement that combines upper-body strength with core stability. Performed from a kneeling position, this exercise uses the angled resistance of the landmine to place continuous tension on the chest, shoulders, and triceps while reducing stress on the shoulder joints.

By actively squeezing the bar and pressing it away from the body, the movement increases chest engagement compared to standard overhead or incline presses. The kneeling stance removes lower-body momentum, forcing the core and glutes to stabilize the torso throughout the press and helping maintain proper alignment.

The angled bar path allows for a more natural pressing motion, making this exercise especially effective for lifters who experience discomfort with traditional barbell or dumbbell presses. It also encourages controlled movement, steady tempo, and proper scapular positioning.

The Landmine Kneeling Squeeze Press fits well into strength, hypertrophy, and functional training programs. It can be used to build pressing strength, improve shoulder mechanics, and add variety to chest-focused workouts while maintaining a high level of joint safety and movement quality.

How to Perform the Landmine Kneeling Squeeze Press

Set up a landmine station by securing one end of a barbell in a landmine attachment or corner of a wall, then kneel on both knees about arm's length away from the free end of the bar.
Place both hands on the end of the barbell, positioning your palms on either side of the bar with thumbs pointing upward and elbows tucked close to your torso.
Brace your core and squeeze your glutes to maintain a tall, neutral spine position while keeping your knees hip-width apart on the floor.
Inhale deeply and create tension throughout your body, actively squeezing the bar between your palms to engage your chest muscles.
Press the bar away from your upper chest by extending your arms forward and slightly upward, following the natural arc of the landmine while maintaining the squeeze between your palms.
Exhale as you press, keeping your shoulder blades stable and avoiding any rounding of your upper back or excessive arching.
Reach full extension of your arms at the top of the movement, continuing to squeeze the bar while maintaining a strong braced position through your core.
Inhale as you slowly return the bar to the starting position at your upper chest, controlling the descent and maintaining tension in your chest throughout the lowering phase.

Important information

Keep your elbows slightly tucked rather than flared out to protect your shoulders and maximize chest engagement.
Maintain constant pressure between your palms throughout the entire movement to intensify chest activation.
If you feel strain in your lower back, check your core bracing and consider adjusting your distance from the landmine.
Focus on pressing along the natural arc of the landmine rather than trying to push straight up against the bar's path.

FAQ - Landmine Kneeling Squeeze Press

What muscles does the Landmine Kneeling Squeeze Press target?

The Landmine Kneeling Squeeze Press primarily targets the pectoral muscles (especially the inner chest), anterior deltoids (front shoulders), and triceps. The squeezing motion particularly emphasizes inner chest development, while your core acts as a stabilizer throughout the movement.

Is this exercise safe for people with shoulder issues?

Many lifters with shoulder discomfort find the Landmine Kneeling Squeeze Press more comfortable than traditional bench pressing due to its natural arc of movement. The angled press follows a more joint-friendly path, but start with lighter weight to assess your individual response before progressing.

How can I make the Landmine Kneeling Squeeze Press easier or harder?

To make it easier, reduce the weight and focus on mastering the squeezing technique with perfect form. For a greater challenge, increase the weight, slow down the eccentric (lowering) phase, add a pause at the bottom position, or try the unilateral (single-arm) variation which increases core stabilization demands.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I include this exercise in my training program?

Incorporate the Landmine Kneeling Squeeze Press 1-2 times weekly as part of your chest/push training. It works well as either a primary chest movement or as a secondary exercise after heavier pressing, and pairs effectively with flye movements for complete chest development.