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Landmine Seated Shoulder Press

Step by step instructions, muscle activation and variants for the Landmine Seated Shoulder Press.

MediumFront shoulders

About this exercise

The Landmine Seated Shoulder Press is a unilateral pressing movement performed with a barbell anchored in a landmine attachment. Pressing in an arc path reduces shoulder impingement risk while effectively loading the front deltoid, triceps, and upper chest. Performing it seated adds core stability demands and limits lower-body drive.

How to Perform

  • Secure one end of the barbell in a landmine attachment and load the other end with plates
  • Sit upright on a bench or the floor facing the landmine, and grip the sleeve of the bar with one hand at shoulder height
  • Plant your feet firmly and brace your core
  • Press the bar upward and forward in an arcing path until your arm is nearly fully extended
  • Pause briefly at the top, then lower the bar with control back to shoulder height
  • Complete all reps on one side before switching arms

Muscle Activation

Primary
Front shoulders
Secondary
TricepsCoreSide shoulders

About the Landmine Seated Shoulder Press

The Landmine Seated 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.

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