Landmine Shoulder Press for Shoulder Stability and Rotator Cuff Strengthening

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Overview

If you’re recovering from a rotator cuff injury, dealing with shoulder instability, or simply need a safe way to regain overhead strength, the landmine shoulder press is an excellent addition to your rehab or workout routine.

Unlike traditional overhead presses, this variation provides a more joint-friendly, angled movement that helps:

• Activate and strengthen the rotator cuff

• Train shoulder blade control and stabilization

• Improve movement mechanics in both flexion and abduction planes

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What You’ll Need

• A standard barbell

• A landmine base, or wedge the barbell into the corner of a rack or wall

• Optional: Weight plates for progression

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How to Perform the Landmine Shoulder Press

🔹 Starting Position

• Stand sideways to the landmine, holding the barbell with one hand.

• Keep a tall, upright posture—engage your core for spinal stability.

• Start with the elbow bent, bar near the shoulder.

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🔹 Phase 1: Abduction Press (Out to the Side)

• Press the barbell up and away at a diagonal, finishing with the arm extended.

• At the top of the movement, push through the shoulder blade, getting that last inch of movement from scapular protraction.

• Slowly return to the starting position.

• Reps: 10 repetitions

• Focus: Smooth tempo, good posture, scapular control

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🔹 Phase 2: Flexion Press (Forward Plane)

• Rotate slightly so you’re now pressing the bar in a forward direction—mimicking shoulder flexion.

• Repeat the same technique: full press, finish with active shoulder blade, and return with control.

• Reps: 10 repetitions

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Isometric Hold Variation

To enhance stability and endurance, try adding an isometric hold:

• Press and hold at the top position of the movement.

• Maintain the position by squeezing through the shoulder blade and keeping the arm extended.

• Hold Duration: 30 seconds per direction (abduction and flexion)

• Ideal to perform after your final set, or as a stand-alone isometric exercise.

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Progressions & Modifications

🔸 To Increase Challenge:

• Add weight plates to the landmine bar.

• Increase reps or hold duration.

• Add eccentric tempo—lower slowly over 3–5 seconds.

🔸 To Reduce Load:

• Start without added weight.

• Limit range of motion if pain or instability occurs.

• Perform seated (on a bench) to reduce spinal demand.

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Why This Works

The angled pressing path of the landmine creates less impingement stress than straight overhead lifts. This makes it especially beneficial for:

• Rotator cuff rehab

• Postural shoulder issues (rounded shoulders, scapular dyskinesis)

• Return-to-sport or return-to-work conditioning

• Transitioning to more load-bearing, dynamic movements

By working in multiple planes (abduction and flexion), you’re training your shoulder to stabilize across functional ranges, mimicking real-life and athletic demands.

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Programming Guide

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Who Is This For?

✅ Recommended For:

• Patients with mild to moderate shoulder pain

• Individuals post-rotator cuff injury or impingement

• Athletes regaining overhead control

• Desk workers with poor scapular posture

❌ Avoid If:

• You’re experiencing sharp pain with shoulder motion

• You’ve had a recent dislocation or surgery and haven’t been cleared for strength work

• You lack the ability to stabilize your core during single-arm pressing

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Need Personalized Support?

If you’re unsure where this fits in your recovery, we’re here to help. Let’s discuss at your next visit!

📍 Riverside Chiropractic – London, ON
📞 519-681-8048
🌐 www.riversidechiropractic.ca

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👍 Final Tips

• Keep your movements slow, controlled, and pain-free

• Focus on form over weight

• Monitor how your shoulder responds after the workout

• Combine with scapular strengthening and mobility work for best results