Landmine Shoulder Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Chest, Triceps
Equipment Barbell
Emphasis Compound
Type Push

Landmine Shoulder Press Instructions

  • Wedge the end of a barbell into a corner or landmine attachment.
  • Raise and hold the bar with one hand. Your stance is staggered with the leg of your working arm back.
    • Pressing with the right arm means your right leg is back.
  • Take a strong, athletic posture: knees slightly bent, core and glutes activated, shoulders back, and eyes fixed ahead.
  • You want your body angled forward slightly.
  • Lower the bar so your humerus is just in front of your torso at your side.
  • You still want your shoulder "under the bar". You don't want the movement to be solely a tricep extension.
  • Press the weight up and trough fully. Try to bring the top of the barbell to the ceiling. 
  • Lower the bar back to the starting position.


  • Keep your core tight for the duration of the exercise.
  • Don't let your elbow flare as you press. 
  • Don't generate momentum from your lower half to press the weight up.
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