Shoulders
Landmine Shoulder Press
The Landmine Shoulder Press is a strength exercise with a landmine for your shoulders. Share of the load in the Zulta muscle model: front delts 27%, side delts 14% and upper chest 12%.
How to do it
- Wedge one end of a barbell into a landmine and load plates on the other end.
- Stand square to the bar with feet hip-width and hold the sleeve end at your shoulder with one hand.
- Keep the torso upright and the core braced.
- Press the bar up, aiming more overhead than forward, until the arm is straight.
- Lower the bar under control back to the shoulder, then switch sides after the set.
Tips
- Stand closer to the pivot for a steeper, more overhead path.
- Keep the ribs down so the lower back stays neutral.
Common mistakes
- Leaning back to reach a higher angle.
- Rotating the shoulders toward the bar.
- Letting the bar drift out to the side.
Muscles worked by the Landmine Shoulder Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An angled one-arm press adds upper chest and asks the trunk to resist rotation. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Landmine Shoulder Press alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Landmine Shoulder Press work?
Mainly the front delts. The side delts, upper chest, triceps (lateral head), serratus anterior, triceps (long head) and triceps (medial head) assist.
Is the Landmine Shoulder Press good for beginners?
The Landmine Shoulder Press is rated intermediate. If you are new, learn the Landmine Press first and build up from there.
What is a good alternative to the Landmine Shoulder Press?
For example the Half Kneeling Press, Single Arm Overhead Press and Kettlebell Press. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Shoulder Press harder?
Add weight or reps, or move on to the Barbell Z Press and Z Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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