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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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