A shoulder-saving press that builds a thick, strong upper chest.
Drive through your shoulder, don't lean back to throw the weight up.
The landmine's arc means you press up and forward rather than straight overhead, an angle that hits the upper chest hard with the shoulders assisting the drive. Because the bar path is fixed and the angle is friendlier than vertical pressing, it lets people with cranky shoulders press heavy without pain. It earns its place as the bridge between incline pressing and overhead work, and as a pressing option that rewards a braced, honest torso.
With this angle it is upper chest first, shoulders second, the bar travels up and forward rather than straight overhead. Steeper setups shift more onto the delts, but the classic press lives in that incline zone.
Half-kneeling locks your torso in place and stops the lean-back cheat, which makes it the best place to learn. Standing lets you go heavier and brings your whole trunk into the bracing job.
The arc keeps the bar in front of you at an angle your shoulder blades can move naturally through, instead of demanding a perfectly vertical arm. That is why it is a favourite for lifters whose strict press aggravates their shoulders.
