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 of your upper body. The chest is one of the main mirror muscles, so any exercise that allows you to build the size of these muscles is key to building a bigger upper body.

What is the Landmine Shoulder Press?

The Landmine Shoulder Press is a unilateral shoulder exercise that will significantly strengthen your upper body and help you avoid injury.

Landmine shoulder Press Muscles Worked

Obviously, you want to know what the landmine shoulder press muscles worked are, that determines what day this exercise will fit into your routine. Plus, if we’re all being honest, no one would do this exercise if it didn’t work any muscles, so here they are!

Main Muscles: Deltoids

Secondary Muscles: Arms, Chest and Core Muscles

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 Landmine Press is a unilateral exercise, performed with a single arm at a time. This allows the lifter to easily see where they are weak and where they are strong. In terms of mobility, it will unearth any harder portions during the range of motion as well. Combined, these two factors will show you exactly where you need to work on your strength and mobility.

For an intense workout that will work your shoulder harder, and recruit your core and lower body muscles more, we highly recommend you must try landmine shoulder press.

Landmine Shoulder Press

The Landmine Press is not a popular exercise yet provides many benefits in regard to progressing your upper body. It can be performed in a standing position, which increases core involvement and can improve core stability and strength of the abdominal muscles.

The Landmine Chest Press
  1. Stand holding the weighted end of the barbell with one hand. Clean that bar up to shoulder height and tuck your elbow into your side.
  2. Make sure the barbell is wedged securely in a landmine device or corner.
  3. Your feet should be level and shoulder-width apart.
  4. Keeping your core braced and knees soft, press the bar up and away from you, fully extending your arm at the top.
  5. Press the weight up with both hands until your arms are extended, then bring it back down slowly.
  6. 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 starting position.
  • Lean your body forwards slightly and engage your core muscles to help with stabilization.

Landmine Shoulder Press Sets, Reps, and Intensity

Below are sets, reps, and weight (intensity) recommendations for athletes to program the landmine press with. 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, 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. Perform three to five sets of three to five repetitions with heavy loading. Rest as needed between sets.

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.).

Aim to do 2-4 sets of 12-20 repetitions with light to moderate load. Keep rest periods under 30-45 seconds.


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 makes 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.

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