Shoulder Landmine Press
The shoulder landmine press is a shoulder exercise using the landmine setup that provides an arcing pressing path, reducing shoulder joint stress compared to a straight overhead press. It targets the deltoids and builds pressing strength in a shoulder-friendly range of motion.
How to do it
- Position a barbell in a landmine attachment and load the free end.
- Stand perpendicular to the bar and hold the end of the barbell at shoulder height with one hand.
- Press the bar upward and forward in an arc until your arm is fully extended.
- Pause at the top, then lower the bar back to shoulder height.
- Complete the desired repetitions before switching arms.
Form cues
- Keep your core braced and ribs tucked down.
- Hold the bar firmly at shoulder height.
- Press the bar upward and forward in a smooth arc.
- Pause briefly at full extension without locking your elbow hard.
- Lower the bar under control back to your shoulder.
Breathing: Exhale as you press the bar upward and forward, and inhale as you lower it back to the starting position.
Common mistakes
- Leaning back excessively to push the weight, which shifts the work to your lower back instead of your shoulders.
- Rushing the descent, which reduces muscle control and limits the benefits of the movement.
- Allowing your elbow to flare out too wide, placing unnecessary stress on the shoulder joint.
Muscles worked
Primary: delts. Secondary: triceps, traps, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps per arm, rest 75 s
Lose weight
3 sets × 10–12 reps per arm, rest 60 s
Build muscle
3–4 sets × 8–10 reps per arm, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler pressing option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a landmine instead of a straight barbell?
The landmine setup creates a diagonal pressing path, which is generally more comfortable for the shoulder joints than pressing straight overhead.
Should I do this standing or kneeling?
Standing allows you to use your whole body and legs for stability, while a kneeling position isolates your upper body more. Both are great options depending on your setup.
How often can I practice this exercise?
1 to 2 times per week is plenty for most beginners, allowing adequate rest between upper body strength sessions.