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Shoulders · Barbell
Landmine Seated Alternating Overhead Press
Landmine Seated Alternating Overhead Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and core assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders
Secondary muscles
- Triceps
- Core
How to do Landmine Seated Alternating Overhead Press
- Sit on a bench facing the landmine, holding the end of the bar at one shoulder.
- Press the bar up and forward until your arm is straight.
- Lower it to your shoulder.
- Switch hands and press with the other arm.
Form tips
- Sit tall with your feet planted.
- Keep the bar path smooth.
Landmine Seated Alternating Overhead Press alternatives
More delts exercises
Landmine Seated Alternating Overhead Press FAQ
What muscles does Landmine Seated Alternating Overhead Press work?
Landmine Seated Alternating Overhead Press mainly works the delts in the shoulders. The triceps and core work as secondary muscles.
What equipment do you need for Landmine Seated Alternating Overhead Press?
You need a barbell.
How many sets and reps of Landmine Seated Alternating Overhead Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Seated Alternating Overhead Press good for beginners?
Yes. Landmine Seated Alternating Overhead Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Landmine Seated Alternating Overhead Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Landmine Seated Alternating Overhead Press?
Other exercises for the delts include Cable Twisting Overhead Press, Band Seated Shoulder Press, Dumbbell Seated Alternate Press and Dumbbell Alternating Arnold Press.
For developers
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