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Exercise Description |
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Main Target Muscles |
Shoulders |
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Secondary Target Muscles |
Abs, Traps, Triceps |
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Workout Type |
Strength training |
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Gym Gear |
Barbell |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscles: Shoulders, Abs, Traps, Triceps
Single Arm Landmine Press Overview
The single-arm landmine press is a variation of the shoulder press that focuses on shoulder muscles. This will also train the triceps and traps muscles indirectly.
Each deltoid is worked unilaterally by the single-arm landmine press. This allows you to isolate each side, ensuring that they grow and strengthen simultaneously.
How to Do It?
- First, stand with your spine straight, and your feet should be wide open.
- Hold the barbell in one hand while keeping the other on your ribs to watch your spinal alignment.
- Breathe deeply and push to lockout by stretching the elbow and the shoulder, keeping the barbell in place.
- Slowly bring the barbell down to your shoulder's starting position.
Single Arm Landmine Press Tips
- When the knee is in flexion, press with the opposite arm.
- Allowing the head to lean forward considerably is not a good idea.
- Exhale as you squeeze the bicep towards the ear.
- Look for lack of thoracic spine extension or shoulder flexion if you feel any pressure in your neck or traps throughout the action.
- Maintaining strain on the shoulders by keeping the elbows slightly bent at the top and without locking out completely.
- If you can't lock your elbows out overhead, it could indicate inadequate shoulder mobility caused by upward scapular rotation.
- Make sure your rib cage isn't protruding and that you're not in a position of severe hyperextension.
- To avoid yourself from overreach as you press, have a staggered stance.
