Viking Press.

How to do it.

1. Step 01

   Set a bar in a landmine or use a viking press attachment

2. Step 02

   Grip the handles at shoulder height

3. Step 03

   Brace the core and stand tall

4. Step 04

   Press the handles up and slightly forward

5. Step 05

   Lock out with arms extended

6. Step 06

   Lower under control to the shoulders

Pro cues.

• Keep a neutral grip for shoulder comfort

• Brace the core to avoid leaning back

• Drive through the front delts

Questions, answered.

What is the Viking Press?

Landmine pressing movement that builds the front delts with a neutral grip.

What muscles does the Viking Press work?

The Viking Press primarily works your front delts. It also recruits your triceps and side delts as secondary movers.

What equipment do I need for the Viking Press?

You need a landmine to perform the Viking Press.

How many sets and reps should I do for the Viking Press?

A typical prescription for the Viking Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Viking Press good for beginners?

The Viking Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.