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Single Arm Landmine Press

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Single Arm Landmine Press
Table Of Contents
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Exercise Description

Main Target Muscles

Shoulders

Secondary Target Muscles

Abs, Traps, Triceps

Workout Type

Strength training 

Gym Gear

Barbell

Fitness Level

Intermediate

Compound/Isolated 

Compound

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.

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