Landmine Shoulder To Shoulder Press

Muscles worked

Setup

1. Secure one end of a barbell in a landmine attachment or a corner.
2. Stand facing the bar with feet shoulder-width apart and a slight bend in the knees.
3. Lift the weighted end of the bar and hold it with both hands (fingers interlocked or hands stacked) resting near one shoulder.
4. Engage your core and maintain a tall, upright posture.

How to do it

1. Exhale and press the bar upward and toward the midline of your body until your arms are fully extended overhead.
2. Inhale as you lower the bar under control to the opposite shoulder in a smooth arc.
3. Immediately exhale and press the bar back up to the center from the new shoulder position.
4. Lower the bar back to the starting shoulder to complete one full alternating repetition.

Form checklist

• Keep your core braced to prevent the lower back from arching during the press.
• Maintain a slight bend in the knees to provide a stable, athletic base.
• Keep your head still and gaze forward; do not follow the bar with your eyes.
• Ensure the bar moves in a controlled 'rainbow' arc rather than a straight line.

Pro tips

• Focus on 'punching' the bar toward the ceiling to fully engage the serratus anterior and deltoids.
• Squeeze your glutes throughout the movement to stabilize the pelvis and protect the spine.
• Pause for a split second at the peak of the press to maximize the isometric demand on your core.

Make it harder

• Perform the exercise from a half-kneeling position to significantly increase the stability demand on the hips and obliques.
• Add a small 'pop' or explosive drive from the legs to turn it into a high-velocity power movement.

Frequently asked

What muscles does the landmine shoulder to shoulder press work?

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

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

The landmine shoulder to shoulder press uses barbell.

Is the landmine shoulder to shoulder press good for beginners?

The landmine shoulder to 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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