Landmine Shoulder Press: Muscle Worked, Benefits, Form

Want to build muscle on your shoulder? Obviously, you do. The landmine shoulder press is brilliant for shedding fat and building muscle mass in your upper body.

This versatile exercise uses a weighted barbell to strengthen your shoulders, chest triceps, and upper back while also stabilizing your core.

In this post, we cover everything you need to know about:

  • What is landmine shoulder press
  • Muscle work during landmine shoulder press
  • Benefits of using a landmine
  • How to do it safely and effectively.

What is the Landmine Shoulder Press?

The landmine shoulder press is a shoulder exercise that will significantly strengthen your upper body. The exercise primarily targets the shoulders, chest, and triceps muscles, and also engages the core, back, and legs to provide stability throughout the movement.

It involves holding one end of a weighted barbell with one, or both, hands while the other end is placed in a fixed position on the ground or in a landmine attachment.

The exercise is performed by pressing the barbell overhead, keeping the core stable and maintaining proper form.

The Landmine Shoulder Press is a versatile exercise that can be modified to accommodate different fitness levels and goals, making it a popular choice for athletes, fitness enthusiasts, and rehabilitation patients.

Muscles Worked During Landmine Shoulder Press

The landmine shoulder press is a compound exercise that engages multiple muscle groups throughout the body.

Primary muscles worked during landmine press:

Secondary muscles worked during the landmine shoulder press:

Muscles Worked During Landmine Shoulder Press

Landmine shoulder Press Benefits

  1. Hypertrophy: This exercise has a high potential, and with increased resistance comes increased hypertrophy.
  2. Shoulder-Friendly: The landmine press is the best alternative to the overhead press that is a little easier on the joints without comprising the benefits for strength and muscle size.
  3. Strengthen the Core: During the movement, the core has to work hard to keep the body stable and balanced. For that reason, the landmine press benefits the core, mainly the strength of the obliques.
  4. Upper-Body Strength: This exercise is also great for building strength, mainly in the shoulder, but also in the muscles that work alongside – the triceps and the chest.
  5. Reduce the Injury: In general, the stronger you are, the less likely it is that you’ll get injured easily. You’ll feel happier and healthier, and more motivated to keep up the hard work.
  6. Variations: We love variety in a workout, so any exercise that has a ton of variations is right up our street.
  7. Fixes Imbalances in Strength and Movement: The one arm landmine press is a unilateral exercise that reveals weaknesses and strengths in the lifter’s body, including mobility issues, and allows for targeted training in these areas.

How To Do Standing Landmine Shoulder Press

Equipment needed:

  • Weighted barbell
  • Landmine attachment (optional)
The Landmine Chest Press

Step-By-Step Guide

  1. Stand with your feet shoulder-width apart and the barbell placed in the landmine attachment or anchored securely in a corner.
  2. Hold the weighted end of the barbell with one hand.
  3. Clean that bar up to shoulder height and tuck your elbow into your side.
  4. Make sure the barbell is wedged securely in a landmine device or corner.
  5. Your feet should be level and shoulder-width apart.
  6. Keeping your core braced and knees soft, press the bar up and away from you, fully extending your arm at the top.
  7. Press the weight up with both hands until your arms are extended, then bring it back down slowly.
  8. With control, lower the bar back down to the starting position.


  • Hold a neutral spine throughout the movement to prevent injury.
  • Exhale on pushing movement, inhale when returning to the starting position.
  • Lean your body forwards slightly and engage your core muscles to help with stabilization.
  • Keep your core engaged to maintain proper posture.
  • Do not lean forward or backward as you press the barbell overhead.
  • Keep your torso stable and vertical.
  • Do not lock your elbows at the top of the movement. Keep a slight bend in your elbows to avoid strain on your joints.
Know More: 20 Best Landmine Exercises For Building Muscle And Strength

Variations of Landmine Shoulder Press

1. Kneeling Landmine Shoulder Press

The kneeling landmine shoulder press is a variation of the landmine press exercise that involves performing the movement from a kneeling position.

It is a great exercise to add to your upper body workout routine. It provides similar benefits to the traditional landmine shoulder press, but with the added benefit of reducing pressure on the lower back.

Kneeling Landmine Shoulder Press

How To Do Kneeling Landmine Shoulder Press

  1. Kneel on the ground with your feet flat on the floor and your knees hip-width apart.
  2. Hold the end of the barbell with one or both hands at shoulder level.
  3. Engage your core muscles and press the barbell overhead, fully extending your arms.
  4. Slowly lower the barbell back down to shoulder height and repeat for the desired number of reps.


  • Keep your core muscles You should keep your core muscles engaged.
  • Avoid leaning too far forward or backward as you press the barbell overhead.
  • Start with a light weight and increase the weight as you get better at the exercise.
  • Use a mat or cushion under your knees to prevent discomfort.

2. Side To Side Landmine Shoulder Press

The side to side landmine shoulder press aka Kneeling alternate landmine press is a fantastic exercise for your chest, but it is also going to work your front delts and triceps too.

It’s somewhat similar to an incline press in that regard, as you are pressing up at an angle.

To make this exercise even more effective for your chest, be sure to really squeeze your hands together like you are trying to crush the bar. This will significantly increase activation for your pec major.

Kneeling Alternate Landmine Press

How To Do Kneeling Alternate Landmine Press

  1. Take a kneeling position in front of the landmine and hold the barbell collar with your palms on each side.
  2. Make sure the bottom of your palm is slightly on the underside of the barbell’s collar.
  3. Squeeze your hands together, then press the barbell upwards, focusing on contracting your pecs to power the movement.
  4. Go to full lockout, then slowly bring the barbell back down while maintaining the squeeze on the collar.
  5. When your elbows are at your side, Keep alternating the sides and focus on your pecs at all times during the exercise.


  1. Maintain a neutral posture throughout the movement to prevent injury.
  2. Exhale on pushing movement, inhale when returning to the starting position.
  3. Keep your core tight and engage your glutes.

Common Mistakes to Avoid

1. Overarching the lower back

Avoid arching your lower back and maintain a neutral spine throughout the movement. Engage your core muscles to stabilize your body and protect your back.

2. Leaning too far forward or backward

Leaning too far forward or backwards can put an excessive strain on your shoulder. Keep your body upright and centered throughout the movement.

3. Using too much weight

Using too much weight can compromise your form and increase the risk of injury. Start with a light weight and gradually increase as you become more comfortable with the exercise.

4. Neglecting the full range of motion

Make sure to perform the exercise through the full range of motion to engage all the target muscles properly. Lower the barbell to shoulder height before pressing it overhead.

5. Not keeping the barbell close to the body

Keep the barbell close to your body throughout the movement to maintain proper form and balance. Avoid letting it drift away from your body.

Landmine Shoulder Press Sets, Reps, and Intensity

Below are recommendations for sets, reps, and weight (intensity) for the landmine shoulder press. The below guidelines are simply recommendations and can be altered to fit your specific goals.

To Gain Muscle

If you’re looking to pack mass into your delts, chest and arms, aim to perform more volume with a moderate amount of weight.

  • Do 3–5 sets of 6 to 10 repetitions, OR -2-4 sets of 12–15 repetitions.
  • Rest for 45–90 seconds between sets.

To Gain Strength

While you don’t want to load this exercise up with your one-rep max, many lifters will find this more comfortable than traditional overhead presses. As a result, you can and may want to use this as your primary pressing movement.

  • Do 3–5 sets of 3–5 reps with heavy weights.
  • You can rest between sets as needed.

To Improve Muscle Endurance

To increase muscle endurance for athletes who have a high dependency on shoulder, triceps, and upper body pressing in their sport (competitive athletes, climbers, boxers, etc.).

  • Do 2–4 sets of 12–20 repetitions with a light to moderate load.
  • Keep rest periods under 45–60 seconds.

Best Alternatives Of Landmine Shoulder Press

While the landmine shoulder press is a great exercise, there may be situations where you are not equipped with the necessary equipment.

In such cases, there are some alternative exercises that you can perform to target similar muscle groups.

Here are some of the best alternatives to the landmine press:

1. Barbell Shoulder Press

This is a great exercise that can help you to develop strength and size in your shoulders. You can perform it either standing or seated.

2. Dumbbell Shoulder Press

This exercise involves holding a dumbbell in each hand and pressing them overhead. This exercise works the same muscle groups as the landmine shoulder press, but it requires less equipment.

3. Kettlebell Press

The kettlebell press is another good exercise that can target your upper body. It can also help to improve your core stability.

4. Pike Push-Ups

Pike push-ups are a bodyweight exercise that targets your shoulders, triceps, and chest. It is a great alternative if you don’t have access to any equipment.

Landmine Shoulder Press vs Overhead Press

Landmine Shoulder Press

  • Uses a landmine attachment or an anchored barbell
  • Targets the shoulders and triceps primarily
  • Engages the chest, upper back and core muscles for stability
  • Allows for unilateral training and identifying imbalances
  • It can be a more comfortable alternative for those with shoulder mobility limitations

Overhead Press

  • Performed with a standard barbell or dumbbells
  • It can be done with one or both arms simultaneously
  • Targets the shoulders, triceps, and upper chest muscles
  • Engages the core muscles for stability
  • Allows for heavier weightlifting
  • Barbell shoulder press can be more challenging for those with shoulder mobility limitations or imbalances


Is it better to landmine press standing or kneeling?

Both standing and kneeling variations of the landmine press have their unique benefits.

The standing variation engages more of the lower body muscles for stability and balance while also targeting the shoulders and triceps. It can be a more challenging exercise for those with limited shoulder mobility or imbalances.

The kneeling variation reduces pressure on the lower back and allows for a more isolated focus on the upper body muscles. It can be a useful exercise for those with lower back issues.

What does the Landmine Shoulder Press Work?

Landmine Presses develop upper body strength in a unique way with slightly different angles and ranges of motion.

They work the shoulders, arms, core, back and glutes.

Are Landmine Shoulder Presses Effective?

Yes. They are a great exercise for burning fat, building muscle and protecting your shoulders against injury.

Does Landmine Press Work Shoulder?

Yes. The exercise does work the shoulder as well as the arms, chest, back, core and glutes.

The curving bar path and neutral grip does the exercise a little easier on your shoulders than the Strict Press.

Are landmine shoulder presses good for athletes?

Yes, these are great for overhead athletes, throwers, and any athlete who needs to generate force with their upper body. The landmine press builds shoulder strength and size, but also scapular control.


The Landmine shoulder press is an effective exercise for building upper body strength, targeting the shoulders, chest and triceps primarily, and engaging the upper back and core muscles for stability.

The landmine shoulder press can be added to your workout routine to target different muscle groups and add variety to your training.

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