Landmine Press vs Shoulder Press: Muscles Worked & Health Benefits

Key Takeaways

• The landmine press crushes shoulders, core, and chest while keeping it joint-friendly—perfect for beginners and recovery goals.
• The shoulder press brings the heat with vertical motion for massive deltoid and tricep gains.
• Combine both for the ultimate balance of strength and stability in your workouts.
• Our SOLE Fitness SW180 Adjustable Dumbbells take your training from basic to beast mode.

Building Stronger Shoulders

Shoulders feeling left out of the strength party? Let’s change that. The landmine press and shoulder press are your go-to moves for sculpting powerful, balanced shoulders—and they each bring their own flair to the gym floor.

No matter if you’re all about heavy lifting or keeping things joint-friendly, there’s an option here for everyone. Let’s see which one’s calling your name!

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Muscles Worked by Landmine Press

• Primary Targets: Deltoids, upper chest, and triceps.
• Secondary Activation: Core muscles keep you steady as you press.

The landmine press follows a fixed arc, making it easy on your joints. If you’re recovering from an injury or your mobility needs TLC, it has you covered. The angled motion feels smoother than traditional lifts, but don’t let that fool you—it still packs a strength-building punch.

Muscles Worked by Shoulder Press

• Primary Targets: Deltoids and triceps.
• Secondary Activation: Upper chest and stabilizing muscles in your back.

What sets the shoulder press apart? It’s all about that vertical motion—more range, more challenge, more gains. This move lets you lift heavier—perfect for leveling up your muscle mass and strength. Just remember, form is everything!

Health Benefits of Each Exercise

Landmine Press

• Joint-Friendly: Say “sayonara” to shoulder strain—this exercise’s natural pressing angle provides a safety net for your joints.
• Improves Core Stability: Your abs and obliques will love this one. The landmine press sneaks in a mini core workout while you press.
• Beginner-Friendly: No guesswork here. The guided movement makes it perfect if you’re just starting or bouncing back from an injury.

Shoulder Press

• Builds Muscle Mass: Ready to bulk up? The shoulder press is a hypertrophy hero, giving your delts the definition they deserve.
• Strengthens Stabilizers: Your shoulders don’t just look good—they feel good too. This move boosts mobility and stability over time.
• Versatility: Barbell? Dumbbells? Machines? You call the shots—this press is as flexible as your gym routine.

Balancing Strength & Stability

The landmine press and shoulder press are game-changers for your shoulder routine. The landmine press shines with its joint-friendly, stability-focused moves, while the shoulder press is all about building serious strength and muscle.

Forget ordinary workouts! It’s time for next-level gains with SOLE. We’ve got the gear to match your ambition—whatever it may be!

• SW180 Adjustable Dumbbells: Save space and switch weights effortlessly from 5 lbs to 80 lbs​.
• SW106 Weight Plates: Premium rubber-coated for safety and longevity​.
• SW111 Olympic Barbell: Built for durability and peak performance with knurled grips and rust-resistant coating​.
• SW121 Half Rack: A rock-solid foundation for your ultimate shoulder day​.
• SW116 Adjustable Bench: Find the perfect angle with 9 backrest and 5 seat positions for precision presses​.

Each of our products includes access to the SOLE+ App, featuring hundreds of free fitness classes and expert guidance to keep you on track​​. Plus, we’ve got delivery options to make setting up your dream home gym a breeze!

Frequently Asked Questions (FAQ)

What muscles do the landmine press and shoulder press target?
The landmine press hits your deltoids, triceps, and upper chest while sneaking in a core workout to keep you steady. The shoulder press fires up those delts and triceps too, with bonus support from your upper chest and back stabilizers to nail that vertical motion.

Which exercise is better for shoulder development: landmine press or shoulder press?
Both! The shoulder press is your go-to for packing on muscle and pushing heavier weights, while the landmine press wins for joint-friendly moves and core engagement.

Are landmine presses safer for individuals with shoulder injuries compared to shoulder presses?
Absolutely! The landmine press keeps it safe with a fixed arc and angled motion that’s easier on your joints. It’s a top pick for anyone recovering or looking to move smart without sacrificing gains.

Can both exercises be incorporated into the same workout routine?
Of course! Landmine presses bring stability and core activation, while shoulder presses are all about raw power and mass. Combine them for the ultimate strength and stability duo.

Get the best results with our SW180 Adjustable Dumbbells and SW116 Weight Bench, built to power up both exercises with ease.

How does the range of motion differ between the landmine press and shoulder press?
The shoulder press flexes a full vertical motion for heavy lifts and total deltoid engagement. The landmine press? It’s all about that smooth, angled arc—gentle on joints, strong on results.