WhatWorksWhat.
Front delts

Landmine Shoulder Press

Front delt work without overhead joint stress.

Complexity · Lowhypertrophybeginner+Barbell
  • Abs
  • Front delts
  • Front delts - Front delts
  • Side delts
  • Triceps
  • Front delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Front delts

    Hit

    Lifts arm forward/up.

The movement

Get it right, not roughly right.

Optimal form

6:47· That Fit Friend

Seated Dumbbell Shoulder Press Guide | Form, Tips, and Mistakes!

Shoulder rack

Lockout

Half-kneeling beside the landmine. Bar end in one hand at the shoulder. Press up and forward to full lockout. Slow on the way down.

Common mistakes

  • Standing up out of kneeling to push more weight.
  • Letting the bar drift away from the body.

Where you should feel it

Front delt work without overhead joint stress.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains front delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Standing landmine press

    Easier loading, less strict.

    95% on target

    On target

    Same target, minor adjustment.

  • Two-hand landmine press

    Both hands on the end.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Downward Dog

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