Landmine Seated Shoulder Press

Muscles worked

Setup

1. Place a flat bench facing the landmine attachment, approximately 2 feet from the end of the barbell.
2. Sit at the edge of the bench with your feet planted firmly and wider than shoulder-width for stability.
3. Grasp the end of the barbell with both hands (cupped) or a single hand at shoulder height.
4. Lean your torso slightly forward so your spine is aligned with the natural angle of the barbell.

How to do it

1. Exhale as you press the barbell upward and forward along its natural arc until your arms are fully extended.
2. Inhale as you slowly lower the barbell back to the starting position just above your upper chest.
3. Maintain a controlled tempo, taking 2 seconds to press and 2-3 seconds to lower the weight.
4. If performing unilaterally, complete all reps on one side before switching to the other.

Form checklist

• Keep your core braced and avoid arching your lower back as you press.
• Ensure your elbows stay tucked at a 45-degree angle rather than flaring out to the sides.
• Maintain a neutral wrist position throughout the entire movement.
• Keep your head in a neutral position, looking forward or slightly up toward the barbell.

Pro tips

• At the top of the movement, lean slightly into the press to achieve full shoulder flexion and engage the serratus anterior.
• Focus on squeezing your triceps at the peak of the movement for maximum muscle fiber recruitment.
• Use a 'hollow body' position by pulling your ribs down toward your pelvis to prevent rib flare.

Make it harder

• Perform the movement unilaterally (one arm at a time) to challenge your oblique and core stability.
• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase difficulty.

Frequently asked

What muscles does the landmine seated shoulder press work?

The landmine seated shoulder press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the landmine seated shoulder press?

The landmine seated shoulder press uses barbell.

Is the landmine seated shoulder press good for beginners?

The landmine seated shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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