Landmine Seated Shoulder Press
Landmine Seated Shoulder Press Exercise Description
The landmine seated shoulder press is an angled overhead press performed while seated, using the end of a barbell secured in a landmine. Pressing along the landmine’s arc places the shoulder in a slightly forward plane of flexion, which typically requires less overhead mobility than a straight vertical press. Primary movers are the anterior and lateral deltoids and triceps brachii, with assistance from the serratus anterior and upper trapezius for scapular upward rotation; the rotator cuff stabilizes the glenohumeral joint. The seated position reduces lower-body contribution, encouraging a stacked torso, neutral spine, and strong ribcage-to-pelvis connection for trunk stability. This variation is useful for building precise pressing mechanics and strengthening the shoulder complex through a controlled, shoulder-friendly range in an angled press path.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior, Trapezius - Upper Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front, Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Landmine Seated Shoulder Press Exercise
‘- Secure the barbell in a landmine attachment so the sleeve end sits just in front of your shoulder.
– Sit tall on the floor or a flat bench with feet planted, torso upright, and spine neutral.
– Hold the end of the barbell with a neutral grip at shoulder level; forearm vertical, wrist straight, elbow slightly in front of the torso.
– Set your ribcage down over the pelvis, brace your midsection, and keep your gaze forward with a light chin tuck.
– Inhale to prepare, maintain scapular control, then press the bar up and slightly forward following the bar’s arc.
– Finish with the elbow fully extended, arm in line with the bar, shoulder blade upwardly rotated—avoid excessive shrugging or leaning back.
– Lower the bar under control back to the starting position, keeping the forearm vertical and wrist neutral.
– Keep both glutes in contact with the seat/floor; do not arch the low back or flare the ribs.
– Repeat for the other arm if training unilaterally, maintaining the same setup and alignment.
Landmine Seated Shoulder Press Tips
‘- Position the landmine so the barbell sleeve starts just in front of your shoulder.
– Sit tall with your torso upright, spine neutral, and feet planted.
– Keep both glutes in contact with the floor or bench to discourage leaning or shifting.
– Set your ribcage down over your pelvis and avoid flaring your ribs as you press.
– Hold the bar with a neutral grip at shoulder level, forearm vertical, wrist straight, and elbow slightly in front of your torso.
– Keep your gaze forward with a light chin tuck throughout the movement.
– Inhale to prepare, then press the bar up and slightly forward, following the bar’s natural arc.
– Finish each rep with your elbow fully extended, arm in line with the bar, and shoulder blade upwardly rotated without excessive shrugging or leaning back.
– Lower the bar under control, keeping your forearm vertical and wrist neutral.
– If pressing one arm at a time, repeat on the other side using the same setup and alignment.
Landmine Seated Shoulder Press Beginner Introduction
The landmine seated shoulder press is a barbell overhead press done from a seated position with one end of the bar anchored in a landmine attachment. Because the bar travels on a fixed, angled path, the arm moves slightly forward instead of straight overhead, which generally calls for less extreme shoulder range than a fully vertical press. This gives the movement a more joint-friendly feel while still training a strong overhead pattern with the bar moving up and out along its arc.
This exercise centers on the front and outer parts of the shoulders and the triceps, with help from muscles around the ribs, upper back, and the small stabilizers of the shoulder. Sitting on the floor or a bench limits assistance from the legs and hips, highlighting an upright torso, steady midsection, and controlled rib and pelvis alignment. The result is a press that emphasizes precise technique, controlled motion, and solid upper-body stability, making it valuable for refining overhead mechanics with a guided bar path.