About this exercise
The landmine shoulder press builds strength and size in the front deltoids using a barbell anchored in a landmine attachment, which guides the bar along an arcing path that is easier on the shoulder joint than a vertical press.
Landmine shoulder press
Step by step instructions, muscle activation and variants for the Landmine shoulder press.
EasyFront shoulders
How to Perform
- Set one end of a barbell into a landmine attachment and load the free end
- Stand facing the bar and hold the end with both hands at shoulder height
- Stagger your stance slightly and brace your core
- Press the bar up and forward until your arms are fully extended
- Pause briefly at the top without shrugging your shoulders
- Lower the bar back to shoulder height under control
- Repeat for the desired number of reps
Muscle Activation
Primary
Front shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Landmine shoulder press
The Landmine shoulder press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.