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How to do the Landmine Kneeling Press Double Arm

Primary: Shoulders · also works Chest, Triceps, Upper Back.

The Landmine Kneeling Press Double Arm is a compound strength exercise that primarily targets the shoulders while engaging the chest, triceps, and upper back. This exercise uses a landmine apparatus and is performed from a kneeling position, allowing for a unique pushing motion that enhances shoulder stability and strength. It is suitable for intermediate exercisers aiming to improve their upper body strength and shoulder health. Maintaining proper form and control throughout the movement is crucial to maximize benefits and prevent injury.

Demo video: Landmine Kneeling Press Double Arm · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Position yourself in front of a landmine with both knees on the ground.

  2. 2

    Grip the end of the bar with both hands, keeping your back straight and core engaged.

  3. 3

    Press the bar upwards and slightly forward until your arms are fully extended.

  4. 4

    Slowly lower the bar back to the starting position, maintaining control.

Coaching cues

  • Ensure you maintain a neutral spine throughout the exercise.
  • Engage your core to stabilize your body and prevent excessive movement.
  • Keep a tight grip on the bar to maintain control and avoid injury.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Landmine Kneeling Press Double Arm alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Landmine PressBarbell · beginner Overhead PressBarbell · intermediate Push PressBarbell · advanced Landmine Kneeling Press Single ArmBarbell · intermediate Landmine Press Single ArmBarbell · intermediate Landmine ThrusterBarbell · intermediate

Frequently asked questions

What muscles does the Landmine Kneeling Press Double Arm work?

Primary: Shoulders. Secondary: Shoulders, Chest, Triceps, Upper Back

How many sets and reps of Landmine Kneeling Press Double Arm should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Landmine Kneeling Press Double Arm?

Same movement pattern, different equipment: Landmine Press, Overhead Press, Push Press, Landmine Kneeling Press Single Arm, Landmine Press Single Arm, Landmine Thruster.

Is the Landmine Kneeling Press Double Arm good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.