Landmine Viking Press

Also known as: Viking Press, Viking Shoulder Press

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Body Part: Shoulders

Description

The landmine Viking press trains the shoulders and triceps using two neutral-grip handles on a pivoting barbell. Stand facing the loaded end and press from shoulder height along the bar's upward arc. Keep your trunk steady as you extend your arms, then lower the handles under control.

How to Perform

Set a barbell securely into a landmine base or anchored corner and load an appropriate amount of weight onto the free end.
Attach a Viking press handle to the sleeve of the barbell and make sure the attachment is locked in place and balanced.
Stand facing the loaded end of the barbell with your feet about shoulder-width apart, positioning yourself so the handles start at upper-chest or shoulder height.
Grip the handles firmly with both hands, keep your wrists neutral, brace your abdominal muscles, and maintain a slight bend in your knees.
Press the handles upward and forward by extending your elbows, allowing the barbell to travel along its natural arc.
Finish with your arms nearly straight overhead in front of you, keeping your shoulders controlled and avoiding an exaggerated lower-back arch.
Lower the handles slowly and under control back to shoulder height, keeping your core braced and elbows tracking comfortably.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set the landmine pivot securely and use a Viking press handle that is firmly attached to the barbell before loading weight.
Use the neutral handles and keep your wrists aligned with your forearms.
Press the handles upward and slightly forward along the bar’s natural arc until your arms are nearly straight overhead.
Let your shoulder blades move naturally with your arms.
Choose a load you can move through the full range.

Common Mistakes

Using excessive lower-back arch.
Flaring the elbows too far out, reducing a strong pressing path.
Letting the elbows drift behind the torso at the bottom position.
Using leg drive or bouncing when the movement is intended to be a strict press.
Lowering the weight too quickly and losing control through the eccentric phase.
Using an uneven stance or shifting body weight from side to side during the press.