Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Traps, Triceps
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Single Arm Landmine Press Overview

The single arm landmine press is a shoulder press variation used to target the muscles of the shoulder. It will also indirectly work the muscles of the triceps and traps.

The single arm landmine press works each deltoid in a unilateral fashion. This allows you to isolate each side ensuring equal growth and strength gains.

Single Arm Landmine Press Instructions

  1. Assume a standing position with your spine neutral and feet shoulder width apart.
  2. Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
  3. Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and flexing the shoulder.
  4. Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.

Single Arm Landmine Press Tips

  1. Press with the contralateral arm compared to the knee in flexion (e.g. if your left leg is in flexion, the barbell should be in your right hand).
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
  7. Ensure the rib cage stays down and you’re not falling into excessive hyperextension.
  8. Utilize a staggered stance to prevent yourself from overarching as you press.
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