Landmine Shoulder Press
Exercise

Landmine Shoulder Press

Watch Video Instructions
ShouldersTricepsAbs
2 videos
Workout Center

The landmine shoulder press is a single-arm pressing exercise performed with a barbell anchored in a landmine attachment, pressed from shoulder height along an arcing path to full extension. Because the bar travels in a fixed arc rather than straight overhead, it places less strain on the shoulder joint than a barbell or dumbbell press while still building pressing strength and shoulder stability. The deltoids and triceps act as prime movers, with heavy involvement from the core and obliques to resist the off-center load. Its self-limiting path and lighter effective loading make it a practical option for lifters managing shoulder issues or looking for a joint-friendly overhead press.

Muscles Targeted

  • Primary: Anterior deltoids, triceps brachii
  • Secondary: Lateral deltoids, upper pectoralis, serratus anterior
  • Tertiary: Obliques, transverse abdominis, upper back stabilizers (trapezius, rhomboids)

Starting Position

Anchor one end of a barbell in a landmine attachment (or wedge it securely into a corner with a towel for padding) and load the free end with an appropriate plate. Stand facing the anchor point in a staggered or shoulder-width stance, and clean the bar to shoulder height with one hand, gripping the collar of the bar with your palm facing inward and your elbow tucked slightly in front of your ribs. Brace your core and keep your torso upright before pressing.

Execution Steps

  1. Brace your core and glutes, keeping both feet planted firmly and your torso upright
  2. Press the bar forward and up along its natural arc, driving through the shoulder rather than pushing straight overhead
  3. Extend your arm fully at the top, finishing with the bar slightly in front of your head rather than directly overhead
  4. Pause briefly at full extension, feeling the contraction through the shoulder and triceps
  5. Lower the bar back to shoulder height under control, following the same arc back to the starting position
  6. Complete all reps on one side, then switch arms and repeat

Form Cues

  • Keep your wrist stacked directly over your elbow throughout the press
  • Brace your core against rotation, since the load sits off to one side of your body
  • Keep the bar path close to your body rather than letting it drift outward
  • Keep the free hand relaxed at your side or on your hip rather than assisting the press
  • Exhale as you press, inhale as you lower

Common Mistakes

  • Overarching the lower back to gain range: increases lumbar strain; keep the ribs down and the core braced
  • Letting the working shoulder shrug up toward the ear: reduces deltoid engagement; keep the shoulder packed down before pressing
  • Using bodyweight lean or momentum to move the bar: reduces muscle tension and raises injury risk; press with a stable base
  • Gripping too far from the bar's collar: reduces use and control; grip close to where the plates load
  • Stopping short of full elbow extension at the top: leaves strength and range of motion on the table

Variations

  • Half-kneeling landmine press: removes leg drive to isolate the shoulder and core more directly
  • Two-arm landmine press: both hands on the bar for a more stable, heavier-load option
  • Seated landmine press: eliminates lower-body assistance for stricter upper-body work
  • Landmine push press: adds leg drive to move heavier loads or train power
  • Standing dumbbell arc press: mimics the same arcing path without a landmine attachment

Tips for Progression

  • Increase load in small increments once all reps are completed with clean form
  • Progress from the two-hand version to the single-arm version to add core and stability demand
  • Slow the eccentric (lowering) phase to increase time under tension
  • Build toward 12-15 reps per arm before adding significant weight

Training Notes

Program the landmine shoulder press one to two times per week as a primary or secondary pressing movement in an upper-body or push-focused session. Use 3-4 sets of 8-12 reps per arm, resting 60-90 seconds between sets. It works well as an accessory after a heavier bilateral press, or as the main press on days when shoulder-friendly loading is a priority.

Exercise Details

Body Parts
Shoulders, Triceps, Abs
Category
Workout Center

Frequently Asked Questions

How often should I do the Landmine Shoulder Press?

Because the Landmine Shoulder Press works shoulders, triceps, abs, two to three sessions a week is a sensible range for most people. It is a compound movement, so it pulls in several muscle groups at once and needs a full day of recovery before you hit the same pattern again. If you train it harder, do it less often.

Is the Landmine Shoulder Press suitable for beginners?

The Landmine Shoulder Press sits at an intermediate level for most lifters. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the Landmine Shoulder Press causes pain?

Stop the set right away. A working burn in shoulders is fine, but sharp or pinching pain is a signal, not a challenge. Reset your landmine, barbell setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the Landmine Shoulder Press?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pushing movement, keep the bar or handle path steady and avoid bouncing out of the bottom. When form holds across all sets, nudge the load up a little.

Can I modify the Landmine Shoulder Press?

Plenty of options exist. You can swap the landmine, barbell for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around shoulders, triceps, abs. Splitting a compound lift into its parts is a fair way to build the pattern. Adjust to fit your body, not the other way round.