Shoulder Landmine to Press
Build shoulder strength & stability with the landmine press. A unique, functional exercise for powerful overhead movement.
The Shoulder Landmine to Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest and traps. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Shoulder Landmine to Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Shoulder Landmine to Press Variations and Alternatives
How to do the Shoulder Landmine to Press
Begin by setting up a landmine station: Secure one end of a barbell in a landmine attachment or securely in the corner of a room to prevent it from moving. Add an appropriate amount of weight to the other end.
Stand with your feet shoulder-width apart, facing the loaded end of the barbell.
Grip the barbell with one hand just below the weighted end and hold it at shoulder level with your elbow bent. Position your hand so that your palm is facing toward the adjacent shoulder (this will be the starting position for each rep).
Engage your core and press the barbell upwards diagonally until your arm is fully extended above your head.
Lower the barbell back to the starting position at your shoulder, controlling the weight with your arm and shoulder muscles.
Transfer the barbell from one shoulder to the other hand in front of your face, ensuring that your movements are controlled and steady.
Repeat the press with your other arm, pushing the weight up and across your body until your arm is fully extended.
**Continue alternating shoulders for the desired number of repetitions.</b
Tips: Keep your core engaged and your back straight throughout the exercise to protect your spine and provide stability. Start with light weight to perfect technique before increasing the load. Focus on a full range of motion and control the weight as you press and lower it. Breathe out as you press the weight up and breathe in as you lower it to your shoulder.
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Shoulder Landmine to Press FAQs
What muscles does the Shoulder Landmine to Press work?
The Shoulder Landmine to Press mainly works the shoulders and triceps, with help from the chest and traps. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Shoulder Landmine to Press?
Barbell or landmine attachment or weight plates.
Is the Shoulder Landmine to 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 Shoulder Landmine to Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Shoulder Landmine to Press variations and alternatives?
Similar exercises include the Alternating Kneeling Overhead Landmine Press, Kneeling Overhead Landmine Press, Landmine Rotation and Kneeling Landmine Squeeze Press.
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