Landmine Shoulder Press: Muscles Worked, Benefits & Form

Want to build muscle on your shoulder? Obviously, you do.

That is why you should do the landmine shoulder press, which is excellent for 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 the landmine shoulder press?
  • Muscles worked
  • Benefits of using a landmine
  • How to do it properly.

What is the Landmine Shoulder Press?

The landmine shoulder press is a shoulder exercise that significantly strengthens 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 is placed in a fixed position on the ground or in a landmine attachment.

Landmine Shoulder Press Muscles Worked

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

How To Do Landmine Shoulder Press

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

Pro-Tips and Form

  • Hold a neutral spine throughout the movement to prevent injury.
  • Exhale on pushing movement, and inhale when returning to the starting position.
  • Lean your body forward 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.
  • 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.
  • Leaning too far forward or backwards can strain your shoulder excessively. Keep your body upright and centered throughout the movement.
  • Make sure to perform the exercise through the full range of motion. Lower the barbell to shoulder height before pressing it overhead.
  • Keep the barbell close to your body to maintain proper form and balance.
Know More: 20 Best Landmine Exercises For Building Muscle And Strength

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, healthier, and more motivated to keep up the hard work.
  6. Variations: We love variety in a workout, so any exercise with many 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.

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.

How To Do Kneeling Landmine Shoulder Press

  1. Start with the barbell positioned directly in front of your thighs.
  2. Kneel on the ground with your feet flat on the floor and your knees hip-width apart.
  3. Hold the end of the barbell with one at shoulder level.
  4. Engage your core muscles and press the barbell overhead.
  5. Slowly lower the barbell back down to shoulder level while inhaling.
  6. Then, exhale as you press back up to complete the rep.
  7. Once you’ve finished your reps (8-10), reverse your foot position (staggered stance) and repeat the exercise with the other arm.


  • Start with a lightweight 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 will also 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.

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. Ensure 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.

Landmine Shoulder Press Sets, Reps, and Intensity

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

GoalSets and RepsRest Between SetsLoad
To Gain Muscle3–5 sets of 8–12 reps 45–90 secondsModerate
To Gain Strength3–5 sets of 3–5 repsAs neededHeavy
To Improve Muscle Endurance2–4 sets of 15–20+ reps45–60 secondsLight to moderate

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:

  • 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.
  • Dumbbell Shoulder Press: This exercise works for the same muscle groups as the landmine shoulder press but requires less equipment.
  • Kettlebell Press: It is another good exercise targeting your upper body. It can also help to improve your core stability.
  • Pike Push-Ups: This bodyweight exercise 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

  • It 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 uniquely 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 works the shoulder, arms, chest, back, core, and glutes.

The curving bar path and neutral grip do 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 athletes who need 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, primarily targeting the shoulders, chest, and triceps 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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