Viking Press (Landmine)
Primary
Shoulders
Secondary
Triceps, Core, Upper chest
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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For training your shoulders, the Viking Press (Landmine) is a solid intermediate-level pushing movement in the compound category. Use for heavy pressing with reduced shoulder stress.
Everything You Need to Know About the Viking Press (Landmine)
The Viking Press (Landmine) is a intermediate difficulty exercise that targets your Front shoulders (anterior deltoid) and Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for heavy pressing with reduced shoulder stress. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters or those with shoulder sensitivities. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Viking Press (Landmine) — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Viking Press (Landmine) — and builds them into a monthly program. Every set, every rep, planned out.
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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.