The Viking press is a landmine-based overhead press variation, popularised in strongman competition. Two handles on a pivoting bar are pressed overhead, following an arc rather than a straight line. The arc is friendlier on the shoulders than a strict barbell OHP and allows heavier loads.
What it is
The Viking press is an overhead press performed with two handles attached to a bar anchored on a landmine or pivot point. The lifter stands facing the pivot, grips both handles, and presses up and slightly forward following the arc. It’s a shoulder-friendly heavy pressing option that mixes vertical and horizontal push mechanics.
Muscles worked
| Muscle | Contribution |
|---|---|
| Anterior deltoid | ~45 % |
| Triceps | ~20 % |
| Upper chest | ~20 % |
| Core, traps | ~15 % |
How to Viking press: 5 steps
-
Set the landmine
**Anchor a barbell in landmine, attach Viking press or T-handle.**
-
Position
Stand facing the pivot, **grip both handles at chest height.**
-
Brace
**Core tight, feet planted, torso vertical.**
-
Press along arc
**Press up and slightly forward following the natural arc** to lockout.
-
Controlled descent
Lower over 2-3 sec back to chest level.
How it differs from OHP
- Landmine-guided arc. Standard OHP moves straight up; Viking presses in an arc.
- Shoulder-friendly path. The angle reduces shoulder impingement risk.
- Heavier loads possible. The mechanical advantage of the arc allows 20 % more weight than OHP.
- Upper chest contribution. The forward angle activates upper pecs more.
Common mistakes
When to use this variation
Use the Viking press for heavy shoulder work with reduced impingement, or as a strongman competition prep lift. Program 3-4 sets of 5-8 reps. Pair after main OHP work as a heavy overload option.
FAQ
What if I don’t have a Viking press attachment?
Use a landmine with a T-handle or improvise with two straps around a barbell in the landmine. Works, less clean.
Standing or half-kneeling?
Standing is standard for heavy loads. Half-kneeling adds core stability challenge and reduces load.
Viking press or push press?
Push press uses leg drive with a barbell; Viking press uses the arc mechanically. Both let you overload. Use both in rotation.
Related exercises
- Overhead Press: barbell standard
- Push Press: leg-drive OHP
- Landmine Press: unilateral variant
- Z Press: strictest OHP option
