Landmine Shoulder Press
Primary
Shoulders
Secondary
Triceps, Upper chest, Core
Equipment
Landmine
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for shoulder-friendly pressing. The Landmine Shoulder Press — a compound pushing movement — is one of the most effective ways to train your shoulders, with secondary work on your Triceps and Upper chest.
Everything You Need to Know About the Landmine Shoulder Press
The Landmine Shoulder Press is a good for beginners exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder-friendly pressing. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially those with shoulder issues. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Landmine Shoulder Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Landmine Shoulder Press?
- 1
Set up a barbell in a landmine attachment.
- 2
Hold the end of the bar at shoulder height.
- 3
Stand in a staggered or square stance.
- 4
Press the bar up and forward.
- 5
Control the return to shoulder height.
- 6
Keep your core engaged.
What are the best tips for the Landmine Shoulder Press?
The arc of the landmine is shoulder-friendly.
Can do single or double arm.
Great for those with shoulder issues.
Keep core tight for optimal results.
Common Landmine Shoulder Press mistakes
Standing too close to the machine which limits range of motion.
Cutting the range of motion short on the Landmine Shoulder Press means your Front shoulders never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
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.
A compromised back position during the Landmine Shoulder Press puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Landmine Shoulder Press — who it's best for
All levels, especially those with shoulder issues.
How to Program the Landmine Shoulder Press
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.
What are good alternatives to the Landmine Shoulder Press?
Other Variations
- Single-Arm Landmine Press
- Kneeling Landmine Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Shoulder Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure landmine is secure.
- Control the weight.