Shoulders
Viking Press
The Viking Press is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: front delts 30%, side delts 15% and triceps (lateral head) 9%.
Also known as: landmine viking press
How to do it
- Load the viking press lever or a landmine fitted with a double handle, and stand facing it.
- Grip both handles at shoulder height, palms facing each other.
- Stand with feet hip-width, knees soft and core braced.
- Press the handles up until the arms are straight overhead.
- Lower them under control back to shoulder height.
Tips
- Keep the elbows pointing forward, in front of the body.
- Lean very slightly forward into the lever at the top.
Common mistakes
- Leaning back and pushing with the chest.
- Using the legs to bounce the handles up.
- Letting the elbows flare out wide.
Muscles worked by the Viking 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.
Thick or awkward implements add grip and trunk demand. 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.
Viking Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Band Shoulder Press
- Hammer Strength Shoulder Press
- Plate Loaded Shoulder Press
- Seated Dumbbell Overhead Press
Similar exercises
Frequently asked questions
What muscles does the Viking Press work?
Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Viking Press good for beginners?
The Viking Press is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.
What is a good alternative to the Viking Press?
For example the Axle Bar Press, Log Press and Band Shoulder Press. They train mostly the same muscles, some with different equipment.
How do you make the Viking Press harder?
Add weight or reps, or move on to the Axle Bar Press and Log Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.