Viking Press (Landmine)
Primary
Shoulders
Secondary
Triceps, Core, Upper chest
Equipment
Landmine
Difficulty
Intermediate
Type
Push
Viking Press (Landmine)
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The Viking press uses a specialized dual-handle landmine attachment for bilateral overhead pressing. The landmine arc creates a forward-angled pressing path that's gentler on shoulder joints than vertical pressing. You can load this heavily while reducing injury risk compared to straight overhead work.
When to use it
Use for heavy pressing with reduced shoulder stress.
Who it's for
Intermediate lifters or those with shoulder sensitivities.
Stand centered between the handles with feet about shoulder width. Press up and forward following the natural arc—don't try to press straight up. The path should feel smooth through your shoulders. Keep your core tight to prevent excessive arching as the weight increases.
Viking Press (Landmine) — targeted muscles
Stabilizers
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How do you perform the Viking Press (Landmine)?
- 1
Set up two barbells in a landmine or Viking press attachment.
- 2
Stand between the handles with feet shoulder-width apart.
- 3
Grip both handles at shoulder height.
- 4
Press the handles up following the natural arc.
- 5
Lock out at the top of the movement.
- 6
Lower with control to shoulder height.
What are the best tips for the Viking Press (Landmine)?
The landmine arc is more shoulder-friendly than vertical pressing.
Keep your core engaged to prevent excessive arching.
This allows for heavy pressing with reduced injury risk.
Great alternative for those with shoulder issues.
When to Use the Viking Press (Landmine)
Use the Viking press when you want heavy overhead pressing with reduced shoulder stress. It's excellent for lifters whose shoulders don't tolerate vertical pressing, or as a primary pressing movement in its own right. The dual-handle setup allows heavier loading than single-arm landmine work.
Common Viking Press (Landmine) mistakes
Pressing too far forward instead of following the arc.
During any pressing movement like the Viking Press (Landmine), this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Not standing in the correct position between handles.
A poor grip during the Viking Press (Landmine) limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Excessive leaning back during the press.
A compromised back position during the Viking Press (Landmine) puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not locking out fully at the top.
Cutting the range of motion short on the Viking Press (Landmine) means your Front shoulders (anterior deltoid) 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.
Viking Press (Landmine) — who it's best for
Intermediate lifters or those with shoulder sensitivities.
How to Program the Viking Press (Landmine)
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: 4 sets of 8-10 reps. Rest 2min.
What are good alternatives to the Viking Press (Landmine)?
Landmine Shoulder Press
Overhead Press (Barbell)
Other Variations
- Single-Arm Viking Press
- Seated Viking Press
Frequently Asked Questions About the Viking Press (Landmine)
The Viking Press (Landmine) primarily targets the Front shoulders (anterior deltoid), Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Viking Press (Landmine) include Triceps, Core, Upper chest, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Rotator cuff.
The Viking Press (Landmine) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters or those with shoulder sensitivities. Focus on proper technique and consider starting with easier variations.
For the Viking Press (Landmine), the recommended approach depends on your goals. 4 sets of 8-10 reps. Rest 2min. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Viking Press (Landmine) 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 Viking Press (Landmine) include: Landmine Shoulder Press, Overhead Press (Barbell). These exercises target similar muscle groups as the Viking Press (Landmine) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Ensure landmine setup is stable and secure.
- Start with lighter weight to learn the movement arc.
- Maintain proper positioning between the handles.