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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.

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Landmine Kneeling Squeeze Press

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Published: Apr 22, 2025 · Updated: Mar 15, 2026

The Landmine Kneeling Squeeze Press combines upper-body pressing strength with core stability by using the angled resistance of a barbell anchored at one end. Performed from a kneeling position, the exercise places continuous tension on the chest, front delts, and triceps while reducing stress on the shoulder joints compared to traditional overhead pressing.

Pressing angle has a significant impact on muscle activation — more inclined positions shift emphasis toward the upper pectoralis and anterior deltoid (Rodríguez-Ridao et al., 2020). The landmine’s arc naturally creates an incline-like pressing path, and actively squeezing the bar throughout the movement increases chest engagement beyond what a standard overhead press delivers.

Kneeling removes lower-body momentum and forces the glutes and core to stabilize the torso throughout every rep. Glute activation during stabilization-demanding positions is substantial and contributes directly to movement quality (Goller et al., 2024). Resistance training targeting the pectoral muscles also improves both strength and range of motion over time (Wohlann et al., 2024).

This exercise fits well into strength, hypertrophy, and functional training programs. It builds pressing power, improves shoulder mechanics, and adds variety to chest-focused workouts while maintaining a high level of joint safety.

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Technique and form

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.

Landmine Kneeling Squeeze Press — Step 1

Landmine Kneeling Squeeze Press — Step 2

Common Mistakes: Landmine Kneeling Squeeze Press

Bouncing the weight off your chest or body

Using momentum to bounce the weight cheats the muscle out of work and risks injury. Pause briefly at the bottom.

Locking out joints too hard

Fully slamming your elbows or knees into a locked position puts unnecessary stress on the joints. Keep a slight bend at the top.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Skipping the warm-up

Jumping straight into heavy weight without warming up increases your injury risk. Do a few lighter sets first.

Benefits of the Landmine Kneeling Squeeze Press

Works multiple muscles at once

The Landmine Kneeling Squeeze Press targets your chest muscles and front shoulder muscles, making it an efficient exercise that trains several important muscle groups in one movement.

Compound movement for real-world strength

Because the Landmine Kneeling Squeeze Press uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Increases overall strength

Regularly performing the Landmine Kneeling Squeeze Press with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

A barbell lets you load heavier weights progressively, giving you a training benefit that's hard to replicate with other setups.

Muscles Worked: Landmine Kneeling Squeeze Press

The Landmine Kneeling Squeeze Press is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Pecs — Your chest muscles power the pushing motion. These are the main muscles doing the heavy lifting during the Landmine Kneeling Squeeze Press.

Front Delts — Your front shoulder muscles assist in lifting the weight overhead or forward. This is the main muscles doing the heavy lifting during the Landmine Kneeling Squeeze Press.

Secondary muscles

Triceps — Your triceps extend your elbows and lock out the movement. While not the main focus, these muscles play an important supporting role.

The Landmine Kneeling Squeeze Press primarily works 2 muscles with 1 supporting muscle assisting the movement.

Risk Areas

Pecs Front Delts Triceps

Muscles worked during the Landmine Kneeling Squeeze Press

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.