Chest · Landmine
Landmine Kneeling Squeeze Press
How to do the landmine kneeling squeeze press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set one end of a barbell in a landmine and kneel facing it on both knees. Cup the bar's end with both hands pressed together at chest height. Squeeze your hands into each other and press the bar up and away along the landmine arc until your arms are nearly straight, then lower it back to your chest under control. Kneeling removes leg drive so your chest and triceps do the work.
- 1Feel your chest and triceps press the bar as your hands squeeze together
- 2Keep squeezing your palms into each other through the whole rep
- 3Brace your core and stay tall on your knees
Common mistakes
- Don't let the bar drift off the natural landmine path
- Avoid flaring your elbows wide
- Don't arch your back; keep your ribs down
Muscles worked
The landmine kneeling squeeze press mainly works the mid chest and triceps, with the upper chest, front delts, forearms, lower chest, and upper abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- Internal RotatorsMinor
Kovo programs the landmine kneeling squeeze press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.