Landmine Shoulder To Shoulder Press
Landmine Shoulder To Shoulder Press Exercise Description
The landmine shoulder-to-shoulder press is an angled, bilateral press performed with one end of a barbell anchored in a landmine. You hold the sleeve end with both hands, press it up and slightly forward, and guide it across the midline to the opposite shoulder before lowering under control. Primary muscles are the deltoids (especially anterior), with assistance from the triceps; the upper chest and serratus anterior contribute to the angled press. The torso and hips remain square as the core resists rotation throughout the side-to-side transfer. The angled bar path places the load in front of the body, promoting a strong pressing position while reinforcing bracing and shoulder control.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Landmine Shoulder To Shoulder Press Exercise
‘- Secure one end of a barbell in a landmine attachment (or safely wedged). Load as appropriate and stand facing the anchored end.
– Take a shoulder-width stance; knees soft; feet flat (slight stagger optional). Brace your abdominal wall and set a neutral spine.
– Cup the sleeve end with both hands, thumbs around, wrists neutral. Start with the bar at one shoulder, elbows stacked under your hands.
– Pack the shoulders: ribs down, scapulae set gently (avoid shrugging). Eyes forward, chin tucked.
– Press the bar up and slightly forward, guiding it across your midline to finish above the opposite shoulder with elbows extended but not locked. Exhale during the press.
– Keep pelvis and ribs square; allow only a small thoracic/foot pivot if needed to maintain balance and smooth bar path.
– Lower the bar under control to the opposite shoulder by bending the elbows and keeping the path close to your face. Inhale as you lower.
– Maintain a neutral spine—no lumbar arching; keep glutes lightly engaged and heels grounded.
– Continue alternating shoulders with smooth, controlled transfers, keeping the bar centered and posture stable.
Landmine Shoulder To Shoulder Press Tips
‘- Secure one end of the bar firmly in the landmine attachment (or safely wedged) before you start pressing.
– Stand with a shoulder-width stance, knees soft, and feet flat to create a stable base.
– Brace your abdominal wall and set a neutral spine before the first rep and maintain this throughout.
– Cup the sleeve end with both hands, thumbs around, keeping your wrists neutral.
– Start with the bar at one shoulder, with your elbows stacked directly under your hands.
– Pack your shoulders by keeping your ribs down and scapulae gently set, avoiding shrugging.
– Keep your eyes forward and chin tucked to support consistent upper-body alignment.
– Press the bar up and slightly forward, guiding it across your midline to finish above the opposite shoulder with elbows extended but not locked.
– Exhale during the press and inhale as you lower the bar.
– Keep your pelvis and ribs square, allowing only a small thoracic or foot pivot if needed for balance and a smooth bar path.
– Lower the bar under control to the opposite shoulder by bending your elbows and keeping the bar path close to your face.
– Keep your glutes lightly engaged and your heels grounded to help maintain a neutral spine.
– Alternate shoulders with smooth, controlled transfers, keeping the bar centered and your posture stable.
Landmine Shoulder To Shoulder Press Beginner Introduction
The landmine shoulder-to-shoulder press is a barbell landmine variation that blends pressing strength with rotational control. One end of the bar rests in a landmine base (or similar anchor), while the lifter holds the free sleeve with both hands and guides it in an arc from one shoulder to the other. Because the bar travels on a diagonal path in front of the body, the movement feels different from a straight overhead press and places the weight in a more forward, angled line of force.
This exercise mainly targets the shoulders—especially the front of the shoulders—with strong help from the triceps, upper chest, and the muscles along the side of the chest that support the shoulder blade. The bar path shifts from side to side while the torso and hips stay facing forward, so the midsection and hips work hard to resist twisting and wobbling. The result is a press that challenges upper-body strength while emphasizing body tension, stability, and controlled movement from shoulder to shoulder.