Primary
Shoulders
Secondary
Triceps, Upper chest, Core
Equipment
Landmine
Difficulty
Beginner
Type
Push
See how Landmine Shoulder Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The landmine press uses an angled barbell anchored at the floor to create a shoulder-friendly pressing arc. This diagonal path is easier on your shoulder joints than straight vertical pressing. The movement builds anterior delt strength while demanding significant core stability to prevent rotation.
When to use it
Use for shoulder-friendly pressing.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Stand far enough from the landmine that you have room to press forward and up—too close limits your range. Drive through your front foot on single-arm variations to prevent rotation. The natural arc should feel smooth through your shoulders; if it doesn't, adjust your distance or stance.
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Set up a barbell in a landmine attachment.
Hold the end of the bar at shoulder height.
Stand in a staggered or square stance.
Press the bar up and forward.
Control the return to shoulder height.
Keep your core engaged.
The arc of the landmine is shoulder-friendly.
Can do single or double arm.
Keep core tight for optimal results.
Use landmine pressing when overhead pressing bothers your shoulders or when you want pressing variation that challenges your core differently. It pairs well with traditional overhead pressing in the same workout—landmine for angles, overhead for vertical. Single-arm versions especially build core anti-rotation strength.
Standing too close to the machine which limits range of motion.
Cutting the range of motion short on the Landmine Shoulder Press can reduce the training stimulus for your Front shoulders. Use the largest comfortable range you can control without changing the intended setup.
Not controlling the descent.
During any pressing movement like the Landmine Shoulder Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Leaning back too much.
Changing your back position during the Landmine Shoulder Press can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
This is one example of how Landmine Shoulder Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Landmine Shoulder Press
The Landmine Shoulder Press primarily targets the Front shoulders, Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Landmine Shoulder Press include Triceps, Upper chest, Core, providing additional training stimulus. Stabilizer muscles engaged include Serratus anterior.
Yes, the Landmine Shoulder Press is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Start with lighter weights to master proper form before progressing.
For the Landmine Shoulder Press, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 5-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine Shoulder Press typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Landmine Shoulder Press include: Dumbbell Shoulder Press, Arnold Press. These exercises target similar muscle groups as the Landmine Shoulder Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.