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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Landmine Shoulder Press for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Landmine Shoulder Press as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Shoulder Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Shoulder Press is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.