Shoulders · Landmine
Landmine Seated Shoulder Press
How to do the landmine seated shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit upright on a bench facing the landmine with the loaded bar end resting at shoulder height. Grip the bar with one or both hands, brace your ribs down, and press it up and slightly forward along the landmine's arc until your arm is near full extension. Lower it slowly back to your shoulder under control and repeat.
- 1Your front and side delts driving the bar up along the arc
- 2Your triceps finishing the press near the top
- 3Your core staying braced so your torso doesn't lean back
Common mistakes
- Don't overarch your lower back or flare your ribs to push the bar
- Avoid leaning back to turn it into an incline press
- Don't let the bar crash down; control the lowering phase
Muscles worked
The landmine seated shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the landmine seated shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.