How to Do Landmine Seated Alternating Overhead Press
Landmine Seated Alternating Overhead Press is a shoulders exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.
Primary muscle
Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
01 / Move with control
How to perform
How to do Landmine Seated Alternating Overhead Press
- 01Sit on the floor or a bench with the barbell landmine positioned directly in front of one shoulder.
- 02Grip the end of the barbell sleeve and press the weight upward until the elbow is fully locked.
- 03Lower the barbell back to the starting shoulder while maintaining a vertical spine.
- 04Switch hands at the bottom of the movement and press with the opposite arm.
- 05Inhale during the descent and exhale forcefully at the peak of the press.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by Landmine Seated Alternating Overhead Press
Tap to explore manually
Primary movers
- Front delts Raises the arm forward and overhead.
- Rear delts Pulls the arm back and stabilises the shoulder.
Stabilisers
- Core Stabilises the spine and transfers force.
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
If the torso rotates toward the weight, wedge the same-side hip firmly into the seat to isolate the deltoid.
Same coaching engine used inside the A90 app
04 / Related
Related shoulders exercises
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Bodyweight Standing Military Press
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Ez Bar Seated Close Grip Shoulder Press
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Iso Lateral Shoulder Press Alternate Arms
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Iso Lateral Shoulder Press Both Arm
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Iso Lateral Shoulder Press Both Arms
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Iso Lateral Shoulder Press Single Arm
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Landmine Half Kneeling Single Arm Overhead Press
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Landmine Kneeling Alternating Overhead Press
05 / FAQ
Landmine Seated Alternating Overhead Press questions
What muscles does Landmine Seated Alternating Overhead Press work?
Landmine Seated Alternating Overhead Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.
How do you do Landmine Seated Alternating Overhead Press correctly?
Sit on the floor or a bench with the barbell landmine positioned directly in front of one shoulder. Grip the end of the barbell sleeve and press the weight upward until the elbow is fully locked. Lower the barbell back to the starting shoulder while maintaining a vertical spine. Switch hands at the bottom of the movement and press with the opposite arm. Inhale during the descent and exhale forcefully at the peak of the press.
What is the A90 coach tip for Landmine Seated Alternating Overhead Press?
If the torso rotates toward the weight, wedge the same-side hip firmly into the seat to isolate the deltoid.
Is Landmine Seated Alternating Overhead Press suitable for beginners?
Landmine Seated Alternating Overhead Press is rated intermediate in the A90 Training Club catalogue.
Do you need equipment for Landmine Seated Alternating Overhead Press?
No. Landmine Seated Alternating Overhead Press is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
A90 Intelligence
Put this into a real plan.
A90 Intelligence programmes landmine seated alternating overhead press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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