Primary
Shoulders
Secondary
Triceps, Core, Upper chest
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Viking Press (Landmine) 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.
Viking Press (Landmine) is a intermediate-level general fitness movement that trains Front shoulders (anterior deltoid), Side shoulders (lateral deltoid). Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
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.
Want Ely to consider Viking Press (Landmine) for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Set up two barbells in a landmine or Viking press attachment.
Stand between the handles with feet shoulder-width apart.
Grip both handles at shoulder height.
Press the handles up following the natural arc.
Lock out at the top of the movement.
Lower with control to shoulder height.
The landmine arc is more shoulder-friendly than vertical pressing.
Keep your core engaged to prevent excessive arching.
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.
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.
An inconsistent grip during the Viking Press (Landmine) can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Excessive leaning back during the press.
Changing your back position during the Viking Press (Landmine) can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not locking out fully at the top.
Cutting the range of motion short on the Viking Press (Landmine) can reduce the training stimulus for your Front shoulders (anterior deltoid). Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters or those with shoulder sensitivities.
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: 4 sets of 8-10 reps. Rest 2min.
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 Viking Press (Landmine) 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 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.
Our library labels Viking Press (Landmine) as intermediate. 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 Viking Press (Landmine). 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 Viking Press (Landmine) 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 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.