When it comes to building strong, muscular shoulders, pressing exercises are king. Moves like military presses, single-arm presses, and even variations like Z presses will help you to accomplish your goals. For some, however—especially beginners or people with a history of injuries—the overhead shoulder mobility required of those pressing exercises might be too much to handle. Thankfully, there is a solution to keep shoulder training safe, according to Men's Health fitness director Ebenezer Samuel, C.S.C.S. Landmine presses allow you to change up your pressing angle, as long as you're ready and willing to get down on the floor and get to work.

The key to the landmine press is all in the angle. Rather than pressing straight up, as you would with a standard overhead press, you'll press up and slightly forward. The weight isn't only under your control, either, since the barbell is attached to the landmine, easing the load on your joints. Depending on your position in relation to the barbell, you'll be able to control that angle, too.

But the kneeling position is also a key to making this exercise more beginner-friendly. Instead of putting all the weight on your spine/back in an overhead position, you'll be working from a safer spot. "The half-kneeling position helps a lot too, because it protects your lower back," says Samuel. "When many people press overhead, they arch their lower back, but you can't do that in the half-kneeling stance."

To take on this exercise, it helps to have a landmine attachment—but it's not completely necessary. You can also use the corner of a room or weight rack with a towel wrapped around the end of the barbell sleeve to keep it from scraping up the wall.

How to Do the Half-Kneeling Landmine Press

●Place a barbell into a landmine attachment or position it in the corner of a room.

●Get into a half-kneeling position. Squeeze your glutes and core to create plenty of tension, and grab the end of the barbell with the same arm as your forward leg (i.e., right arm if your right leg is forward and your left knee on the floor).

●Press the barbell head up and away, squeezing your mid-back muscles at the top of the rep.

●Lower the weight under control back to your shoulder.

●Perform 3 sets of 10 reps on each side.