Kneeling Landmine Shoulder Press

Muscle Groups Involved

Delts - Front - Primary
Triceps - Primary
Chest/Pecs - Upper - Primary

Highlights

Start in a kneeling position with your lifting side knee on the floor.
Brace your core before and during lifting the weight.
Keep your spine neutral and shoulder rolled down and back.
Control the lowering portion of the exercise.

Description

The Kneeling Landmine Shoulder Press is an effective exercise for developing shoulder strength and stability, particularly in the anterior (front) deltoid muscles while challenging your core. To pe

The Kneeling Landmine Shoulder Press is an effective exercise for developing shoulder strength and stability, particularly in the anterior (front) deltoid muscles while challenging your core. To perform the Kneeling Landmine Shoulder Press start in a kneeling position, one knee up and one knee down on a surface that is comfortable for your knee. Use a barbell placed securely in a landmine attachment and take a grip on the end of the barbell, thumb facing towards your body. The side lifting the barbell should have the knee on the floor. Start the movement by bracing your abdominals and glutes to stabilize your spine. Press the barbell up and away from your shoulder in an arc. Keep pressing until you can lock out your elbow. Pause briefly at the top, redoubling your abdominal and glute bracing. Lower the barbell under control to the starting position. Repeat for the desired number of repetitions.

Common Mistakes

Do not arch your back. Maintain a braced cored throughout the entire exerci

Do not arch your back. Maintain a braced cored throughout the entire exercise. Do not bounce the weight at the bottom. Pause briefly, retightening your core before pressing back up. Do not let your elbow flare out to the side. Be sure to keep your elbow tucked in line with your hand and shoulder. Do not allow your shoulder to roll forward at any point.

Pro Tips

You can place your thumb on the end of the bar instead of around the circum

You can place your thumb on the end of the bar instead of around the circumference of the bar to stabilize it from rotating during the press. You can also turn your body 90 degrees to either side to change the focus and force on your shoulder so that your hand tracks outside your shoulder or inside towards your midline.

Purpose

The Kneeling Landmine Shoulder Press emphasizes the anterior (front) deltoi

The Kneeling Landmine Shoulder Press emphasizes the anterior (front) deltoid muscle as well as the triceps on the back of the upper arm. Due to the unilateral nature of the exercise it is also a great choice to challenge your core muscles like your abdominals and your obliques.

Form

Be sure that your hand is in line with your elbow and shoulder joint throug

Be sure that your hand is in line with your elbow and shoulder joint throughout the press to avoid unnecessary strain on your shoulder. Be sure to keep your elbow pit facing upwards towards the ceiling which can take strain off of your biceps tendon and make the exercise more comfortable and effective.