Landmine Single Arm Press
Master the landmine single-arm press to build powerful shoulders and upper chest strength. This unilateral exercise also engages your core for stability.
Description
The landmine single-arm press is a shoulder exercise that targets the deltoid muscles and also works the core due to the unilateral load.
How to Do Landmine Single Arm Press
- 1Setup
Position a barbell in a landmine attachment. Stand facing the landmine, holding the end of the barbell with one hand at shoulder height, elbow tucked.
- 2Setup
Adopt a staggered stance with the foot opposite your pressing arm slightly forward for balance, ensuring your core is braced and spine is neutral.
- 3
Press the barbell upward and slightly across your body in an arc by extending your elbow and driving through your shoulder, exhaling as you press.
- 4
Continue until your arm is fully extended without locking your elbow or shrugging your shoulder excessively towards your ear.
- 5
Slowly lower the barbell back to the starting position with control, resisting the weight throughout the eccentric phase and inhaling as you descend.
Tips
- Focus on driving the weight slightly across your body and upward, actively engaging your anterior deltoid and upper pectoral muscles.
- Maintain a tight core throughout the movement to prevent unwanted torso rotation and ensure spinal stability, especially with heavier loads.
- Avoid letting your shoulder shrug excessively; keep your shoulder blade depressed and slightly retracted to protect the shoulder joint.
- Control the eccentric (lowering) phase to maximize muscle time under tension, which is crucial for strength and hypertrophy.
Common Mistakes
- ×Arching the lower back excessively puts undue stress on the lumbar spine; instead, brace your core tightly and maintain a neutral spine throughout the movement.
- ×Using too much momentum to lift the weight reduces target muscle engagement; focus on a controlled, deliberate press and a slow, controlled lower.
- ×Shrugging the shoulder towards the ear can lead to impingement; actively depress and retract your shoulder blade to keep your shoulder packed and stable.
Variations
Band Single Arm Shoulder Press
Strengthen your shoulders with the Band Single Arm Shoulder Press. This exercise builds deltoid strength and stability using a resistance band.
Landmine Press
Strengthen your shoulders, chest, and triceps with the Landmine Press. This unique pressing movement offers a joint-friendly alternative to overhead
Dumbbell Standing One Arm Palm In Press
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Landmine Kneeling One Arm Shoulder Press
Target your shoulders with the Landmine Kneeling One Arm Shoulder Press. This exercise builds strength and stability, pressing a barbell overhead from a
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