Shoulder Landmine Press with Viking Attachment
Smash your shoulder goals with the Landmine Press! Build strength & stability with this unique variation. Level up your fitness today!
The Shoulder Landmine Press with Viking Attachment is a compound exercise that mainly works the shoulders, with help from the traps. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Shoulder Landmine Press with Viking Attachment Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Shoulder Landmine Press with Viking Attachment Variations and Alternatives
How to do the Shoulder Landmine Press with Viking Attachment
Landmine Shoulder Press with Viking Press Attachment
Barbell
Weight plates (optional based on strength level)
1. Setup:
Insert one end of the barbell into the landmine attachment on the floor.
If using weight plates, add them to the free end of the barbell.
Positioning:
Stand facing the landmine with your feet shoulder-width apart for stability.
Grip the barbell with both hands, palms facing toward you. You can use a neutral grip (palms facing each other) if preferred.
Position the barbell at chest height, with your elbows bent and close to your body.
Execution:
Engage your core and keep your back straight.
Push the barbell upward by extending your arms fully. Ensure to raise it straight overhead rather than forward.
As you press, exhale and keep your wrists straight for stability.
Lower the barbell back to the starting position in a controlled manner, inhaling as you do so.
Repetitions:
Perform 8 to 12 repetitions for 2 to 3 sets, resting for about 30-60 seconds between sets.
Tips:
Maintain a stable stance to avoid any back strain.
Ensure that your movements are controlled and avoid jerking motions.
Focus on using your shoulder muscles to lift rather than your legs or back.
Safety:
Start with lighter weights to master the form before progressing to heavier weights.
Always use a spotter or ensure the area is clear when performing the exercise.
Shoulder Landmine Press with Viking Attachment FAQs
What muscles does the Shoulder Landmine Press with Viking Attachment work?
The Shoulder Landmine Press with Viking Attachment mainly works the shoulders, with help from the traps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Shoulder Landmine Press with Viking Attachment?
Barbell or landmine attachment or weight plates.
Is the Shoulder Landmine Press with Viking Attachment 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 Press with Viking Attachment go on?
It belongs on push day in a push/pull/legs routine.
What are some Shoulder Landmine Press with Viking Attachment variations and alternatives?
Similar exercises include the Alternating Kneeling Overhead Landmine Press, Kneeling Overhead Landmine Press, Kneeling Landmine Squeeze Press and Neutral-Grip Chest Landmine Viking Press.
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