Landmine Shoulder Press Mistakes to Avoid
Not bracing against rotation — the unilateral load demands anti-rotation core strength. If your torso twists, brace harder or use less weight.
Standing too close or too far — experiment with distance to find the angle where the press feels natural on your shoulder.
Using the other arm to assist — keep the free hand at your side or on your hip. Don't push with the off hand.
Ignoring this variation — many lifters with shoulder pain can landmine press pain-free when overhead pressing hurts. It's a valuable tool.
Landmine Shoulder Press FAQ
Landmine shoulder press vs overhead press?
The landmine angle is easier on the shoulders and adds core anti-rotation work. The overhead press builds more raw overhead strength. Use the landmine if overhead pressing causes pain, or as a unilateral variation.
One arm or two arms for landmine shoulder press?
Single-arm is more common for shoulder pressing — it adds core work and addresses imbalances. Two-arm (row 27 style) is more chest/shoulder hybrid. Both are useful.
Is this good for bad shoulders?
Often the best option for people with shoulder impingement. The angled path avoids the problematic overhead position. Try it if standard pressing hurts.
How do I set up a landmine?
A landmine attachment fits in a power rack. Without one, wedge the barbell into a corner where two walls meet with a towel to protect the wall.