Landmine Shoulder To Shoulder Press (male) – Video Exercise Guide & Tips

Landmine Shoulder To Shoulder Press (male) - Video Exercise Guide & Tips

In this article, you'll learn how to perform the landmine shoulder to shoulder press, a powerful exercise for building upper body strength.

Watch This Exercise Video

We'll guide you through the proper form and technique, provide tips for injury prevention, and show you beginner modifications as well as advanced variations.

With our video exercise guide and helpful tips, you'll be able to take your shoulder pressing game to the next level.

Let's get started!

Key Takeaways

  • Proper form and technique are crucial for the Landmine Shoulder To Shoulder Press exercise.
  • Gradually increase weight and challenge yourself without sacrificing form.
  • Beginner modifications include starting with lighter weights and performing the exercise seated for stability.
  • Advanced variations of the exercise can be done to challenge muscles and improve overall strength and stability.

Proper Form and Technique

To perform the Landmine Shoulder to Shoulder Press exercise correctly, use a firm grip on the barbell and maintain a stable stance. One common mistake to avoid is using a loose grip, which can lead to the barbell slipping or falling, causing injury. By maintaining a firm grip, you ensure better control and stability throughout the movement.

Another common mistake is failing to maintain a stable stance. This can result in poor balance and reduced effectiveness of the exercise. To avoid this, make sure your feet are shoulder-width apart and firmly planted on the ground. Engage your core and keep your back straight throughout the movement.

Proper form and technique in the Landmine Shoulder to Shoulder Press offer several benefits. First, it helps target the shoulder muscles more effectively, promoting strength and development. By maintaining a stable stance, you also engage your core and lower body muscles, increasing overall stability and balance. Additionally, using a firm grip on the barbell ensures safety and reduces the risk of accidents.

Equipment and Set-Up

For the Landmine Shoulder to Shoulder Press exercise, you'll need to set up the equipment with a barbell and a landmine attachment. The barbell should be loaded with an appropriate weight for your fitness level. It's important to ensure that the landmine attachment is securely fastened to the floor or a weight plate, providing stability during the exercise.

One common mistake when setting up the equipment is using an excessive amount of weight. It's crucial to choose a weight that challenges you without sacrificing proper form and technique. Starting with a lighter weight and gradually increasing it as you become comfortable with the exercise is recommended.

Another common mistake isn't properly securing the landmine attachment. Make sure it's tightly fastened to prevent any accidents or injuries during the exercise.

As you transition into the next section about beginner modifications, it's important to note that modifying the weight and starting with lighter loads is a great option for beginners who are just starting out with this exercise.

Beginner Modifications

If you're a beginner, you should start by gradually increasing the weight in your Landmine Shoulder to Shoulder Press exercise. This will allow your muscles to adapt and prevent any potential injuries. Additionally, there are several modification options that you can consider to make the exercise more beginner-friendly.

One common mistake that beginners make is using too much weight too soon. It's important to start with a weight that you can comfortably handle and then slowly increase it as you become stronger and more confident in the movement.

Another modification option is to perform the exercise seated instead of standing. This can provide more stability and make it easier to maintain proper form.

Another common mistake is rushing through the exercise and sacrificing form. It's crucial to maintain proper posture throughout the movement, keeping your core engaged and your back straight. If you find it difficult to maintain proper form, you can start with a lighter weight or even practice the movement without any weight at all.

Advanced Variations

Once you have mastered the beginner modifications, you can explore advanced variations of the Landmine Shoulder to Shoulder Press exercise to further challenge your muscles and enhance your upper body strength.

These advanced modifications will take your training progression to the next level:

  1. Single-arm Landmine Shoulder Press: Perform the exercise using only one arm at a time. This variation increases the demand on the stabilizer muscles and improves overall core strength.
  2. Split Stance Landmine Shoulder Press: Assume a split stance position with one foot forward and the other foot back. This variation adds an element of balance and stability to the exercise, engaging more muscles in your lower body.
  3. Landmine Push Press: Start with a slight bend in your knees and explosively drive the weight overhead using a dip and drive motion from your legs. This modification incorporates more power and speed into the movement, targeting your fast-twitch muscle fibers.
  4. Landmine Half-Kneeling Shoulder Press: Kneel on one knee with the other foot planted firmly on the ground. This variation challenges your core stability and improves overall balance and coordination.

By incorporating these advanced variations into your workout routine, you can continue to challenge your muscles and make progress in your training.

Now, let's move on to some tips for injury prevention.

Tips for Injury Prevention

To prevent injuries while performing advanced variations of the Landmine Shoulder to Shoulder Press, focus on proper form and technique. It's crucial to prioritize injury prevention to ensure a safe and effective workout.

One important aspect of injury prevention is incorporating warm-up routines into your exercise regimen. Before starting any advanced variations, spend a few minutes engaging in light cardiovascular activity, such as jogging or cycling, to increase blood flow and warm up your muscles.

Additionally, including targeted stretching exercises can help improve flexibility and reduce the risk of injury. Focus on stretching the muscles involved in the shoulder press, such as the deltoids and triceps. Hold each stretch for 15-30 seconds and repeat on both sides.

It's also essential to listen to your body and avoid overexertion. If you experience any pain or discomfort during the exercise, stop immediately and seek medical advice if necessary.

Frequently Asked Questions

How Many Repetitions and Sets Should I Do for the Landmine Shoulder to Shoulder Press Exercise?

To get the most out of the landmine shoulder to shoulder press exercise, it's recommended to do 3 sets of 8-12 repetitions. This will help build strength and muscle endurance.

If you don't have access to a landmine, you can modify the exercise by using dumbbells instead of a barbell. Hold one dumbbell in each hand and perform the same pressing motion.

Remember to start with a weight that challenges you but allows for proper form.

Can I Perform the Landmine Shoulder to Shoulder Press Exercise With Dumbbells Instead of a Barbell?

Yes, you can modify the landmine shoulder to shoulder press exercise by using dumbbells instead of a barbell.

This alternative allows for a different range of motion and targets the shoulder muscles in a similar way.

It's important to choose a weight that challenges you but still allows for proper form.

Remember to keep your core engaged and maintain control throughout the movement.

Should I Incorporate This Exercise Into My Upper Body or Lower Body Workout Routine?

To determine whether to incorporate the Landmine Shoulder to Shoulder Press into your upper or lower body workout routine, consider its benefits and target muscles.

This exercise primarily targets your shoulders, but also engages your triceps and upper back.

Since it's a shoulder press variation, it would be more suitable for your upper body routine. However, it can also be incorporated into a full-body workout or used as a compound movement in a lower body routine for added variety and challenge.

Can I Do the Landmine Shoulder to Shoulder Press Exercise if I Have a Previous Shoulder Injury?

If you have a previous shoulder injury, it's important to modify the landmine shoulder to shoulder press exercise. This exercise puts a lot of strain on the shoulders, so you may want to consider alternative shoulder exercises that are less intense.

It's always best to consult with a healthcare professional or a qualified trainer to determine the best course of action for your specific injury.

Is It Normal to Feel a Burning Sensation in My Shoulders During the Landmine Shoulder to Shoulder Press Exercise?

Feeling a burning sensation or shoulder discomfort during the landmine shoulder to shoulder press exercise isn't uncommon. It could be due to the muscles in your shoulders working hard.

However, it's important to listen to your body and stop if the pain becomes too intense or if you feel any sharp or shooting pains.

If you have any concerns or if the discomfort persists, it's always a good idea to consult with a healthcare professional or a qualified fitness trainer.


In conclusion, the landmine shoulder to shoulder press is an effective exercise for building upper body strength and muscle definition. By maintaining proper form and technique, using the right equipment and set-up, and making necessary modifications or variations based on fitness level, individuals can maximize the benefits of this exercise.

Additionally, following tips for injury prevention can help ensure a safe and successful workout experience. Incorporating the landmine shoulder to shoulder press into your fitness routine can help you reach your strength and muscle building goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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