FitCiLandmine Shoulder Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- With one end of the bar fixed in the landmine attachment, grip the other end with one hand at shoulder height.
- Set the opposite foot slightly forward and adopt a balanced, upright stance.
- Brace your abs and glutes to keep your torso stable.
- Press the bar up and slightly forward, extending your arm.
- Lower the bar back to shoulder height under control.
- Switch arms when the set is finished.
Coaching tip
Press up and across with one arm; aim for full extension without shoulder impingement.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Seated Dumbbell Shoulder Press, Arnold Press, Machine Shoulder Press
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.