Landmine Shoulder Press
Primary
Shoulders
Secondary
Triceps, Upper chest, Core
Equipment
Landmine
Difficulty
Beginner
Type
Push
Landmine Shoulder Press
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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
All levels, especially those with shoulder issues.
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.
Landmine Shoulder Press — targeted muscles
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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.
When to Use the Landmine Shoulder Press
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.
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
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. All levels, especially those with shoulder issues. 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.
This Exercise Is in Your Plan
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Safety Notes
- Ensure landmine is secure.
- Control the weight.