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All shoulders exercisesShoulders · Gym

Landmine Shoulder Press

Single-arm press in a natural arc. Easier on the shoulder joint than strict overhead.

IntermediateLandmine attachment3 × 8–10/side
Landmine Shoulder Press demonstration thumbnail — Standing Single Arm Landmine Shoulder Press Demonstration
Front deltsLandmine attachment

Landmine Shoulder Press

Demo · Enterprise Fitness

Verified Landmine Shoulder Press demonstration by Enterprise Fitness. Click to play.

How to do the Landmine Shoulder Press

  1. 1Stand at 45° to landmine
  2. 2Press one arm at a time
  3. 3Squeeze glutes

Benefits of the Landmine Shoulder Press

  • Builds strength and size in the front delts through a full, controlled range of motion
  • Also trains triceps, core as supporting movers
  • Loads predictably week to week, which makes progressive overload simple to track
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services