Landmine Shoulders Press With Viking Press Attachment

Landmine Shoulders Press With Viking Press Attachment Exercise Description

The Landmine Shoulders Press with a Viking Press attachment is a bilateral standing press using a barbell anchored in a landmine. The neutral handles place your hands in line with the forearms and guide the bar through an arced path. Primary movers are the anterior and lateral deltoids, with assistance from the triceps brachii; the serratus anterior and trapezius contribute by controlling scapular upward rotation. Because the bar travels at an angle, your arms press in the scapular plane—between horizontal and vertical—supporting smooth humeral elevation. The goal is a strict upper‑body press: a braced torso and steady lower body resist lumbar extension while you drive the handles up and slightly forward, then lower with control.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Anterior, Deltoid - Lateral
Assisting Muscles: Triceps Brachii - Lateral Head
Stabilizing Muscles: External Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Front, Side
Body Symmetry: Bilateral
Equipment: Barbell
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Shoulder Abductors, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Side Shoulder
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Male

How To Do The Landmine Shoulders Press With Viking Press Attachment Exercise

‘- Secure the barbell in a landmine base and attach the Viking press handles to the free sleeve.
– Stand facing the bar; feet shoulder‑width (or a slight stagger) with knees softly bent.
– Grip the neutral handles at shoulder width; wrap thumbs; keep wrists straight.
– Set the start: handles near upper‑chest/shoulder height, forearms vertical, elbows under wrists.
– Align posture: ribs down, pelvis neutral, brace your midsection, head and neck neutral.
– Press the handles up and slightly forward along the bar’s arc.
– Keep shoulders “down” early; as the bar passes eye level, allow natural scapular upward rotation and slight protraction.
– Finish with elbows extended in line with the bar’s angle—no leaning back.
– Lower the handles with control to the start position, maintaining the same path.
– Keep heels grounded and torso quiet; avoid leg drive, shrugging early, or flaring the ribs.

Landmine Shoulders Press With Viking Press Attachment Tips

‘- Stand facing the bar with feet shoulder-width (or a slight stagger) and knees softly bent.
– Grip the neutral handles at shoulder width, wrapping your thumbs and keeping wrists straight.
– Set the start with handles near upper-chest/shoulder height, forearms vertical, and elbows under your wrists.
– Align posture by keeping ribs down, pelvis neutral, and your midsection braced.
– Maintain a neutral head and neck as you press and lower.
– Press the handles up and slightly forward, following the bar’s arced path.
– Keep the shoulders “down” early in the press, then allow natural scapular upward rotation and slight protraction as the bar passes eye level.
– Finish the press with elbows extended in line with the bar’s angle, without leaning back.
– Lower the handles with control along the same path back to the start position.
– Keep your heels grounded and torso quiet, avoiding leg drive, early shrugging, or flaring the ribs.

Landmine Shoulders Press With Viking Press Attachment Beginner Introduction

The Landmine Shoulders Press with a Viking Press attachment is a standing, two‑arm press that uses a bar fixed into a landmine unit with special parallel handles. Because the load travels on a slanted path, the arms move between straight out in front and straight overhead, which promotes a smooth, natural lift for the shoulders. The bar’s curved route and the neutral hand position give a different feel than a traditional overhead press while still emphasizing the upper body.

This movement mainly challenges the front and side shoulders, with strong help from the triceps as the arms straighten. Muscles around the ribcage and along the upper back guide the shoulder blades as they glide upward. Throughout the press, the abs, lower back, and hips are engaged to resist leaning or arching, while the legs serve as a solid base rather than adding momentum. The overall theme is a strict, controlled press: steady stance, stable torso, and a deliberate push upward along the bar’s angle, followed by a smooth, active return.