Seated Shoulder Landmine Press
Build shoulder strength with the Seated Landmine Press! A safe, effective way to target your deltoids from a stable position.
The Seated Shoulder Landmine Press is a compound exercise that mainly works the shoulders and chest, with help from the triceps and traps. You'll need: exercise bench or barbell or landmine attachment or weight plates.
Required Equipment
Seated Shoulder Landmine Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
Seated Shoulder Landmine Press Variations and Alternatives
How to do the Seated Shoulder Landmine Press
Set up: Secure one end of a barbell into a landmine attachment. Load the free end with the appropriate amount of weight.
Positioning: Sit on a bench with your feet flat on the ground. The end of the barbell should be in front of your shoulders. If necessary, adjust the bench position so you are sitting at the correct angle and distance from the barbell.
Grip: Grasp the barbell with both hands. Your hands can be clasped together with the bar between them or can be parallel to each other, gripping the bar on each side of the end.
Starting position: Bring the barbell up to chest height, resting near your collarbone with elbows pointing downwards.
Execution: Press the barbell upwards until your arms are fully extended overhead. Keep your back straight and core tight throughout the movement.
Lowering the weight: After reaching full extension, slowly lower the barbell back to the starting position at your chest.
Repetition: Perform the desired number of repetitions, maintaining good form and controlled movement throughout the set.
Remember to breathe throughout the exercise, exhaling as you push the weight up and inhaling as you lower it back down. Adjust the weight according to your strength level and ensure the equipment is properly secured before starting the exercise.
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Seated Shoulder Landmine Press FAQs
What muscles does the Seated Shoulder Landmine Press work?
The Seated Shoulder Landmine Press mainly works the shoulders and chest, with help from the triceps and traps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Seated Shoulder Landmine Press?
Exercise bench or barbell or landmine attachment or weight plates.
Is the Seated Shoulder Landmine Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Seated Shoulder Landmine Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Shoulder Landmine Press variations and alternatives?
Similar exercises include the Barbell Seated Overhead Behind-Neck Press, Barbell Seated Military-Press, Barbell Seated Overhead Press and Alternating Kneeling Overhead Landmine Press.
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