Single-Arm Landmine Press
A standing one-arm press on a landmine, pushing the end of the bar up and forward along an angle instead of straight overhead. It trains the front delts, upper chest and triceps and often suits shoulders that dislike strict overhead work. Log the plates on the sleeve, not the bar.
Updated
Primary muscles: Front Delts. Supporting muscles: Upper Chest, Triceps, Core. Equipment: Barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Anchor one end of a barbell in a landmine or a corner and load the free end with small plates.
- Grip the end of the sleeve with one hand and hold it at the front of the shoulder.
- Stand in a staggered stance with the leg opposite the pressing arm in front.
- Brace the core and lean the torso slightly toward the bar.
- Press the sleeve up and forward until the elbow locks out in front of the shoulder.
- Lower under control back to the front of the shoulder.
Watch for
- Leaning back to turn it into an incline press.
- Twisting the torso to push the bar.
- Letting the elbow flare far out to the side.
Breathing
Exhale as you press, inhale as you lower.
Tip
At the top, let the shoulder blade reach forward with the bar instead of stopping when the elbow locks.
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