Instructions:
- 1Stand next to the end of a barbell that is secured at the other end (using a landmine attachment or wedge it in a corner)
- 2Hold the end of the barbell with one hand at shoulder level
- 3Press the barbell straight up until your arm is fully extended
- 4Lower the barbell back to shoulder level in a controlled manner
- 5Repeat the exercise with the other arm
Tips:
- Keep your core engaged throughout the exercise
- Don't lock your elbow at the top of the press
- Pay attention to your breathing, exhale when pressing up, inhale when lowering the bar
- Maintain a small bend in your knees to protect your lower back
Landmine Single Arm Press: A Comprehensive Guide
The Landmine Single Arm Press is an effective exercise designed to target the shoulders and specifically the pectoralis major sternal head. This movement is particularly beneficial for building upper body strength and stability while allowing for a greater range of motion compared to traditional pressing exercises.
Muscles Worked
When performing the Landmine Single Arm Press, several key muscles are engaged, including:
- Pectoralis Major Sternal Head
- Deltoids
- Triceps
How to Perform the Exercise
To effectively execute the Landmine Single Arm Press, follow these steps:
- Begin in a standing position with a landmine attachment secured at the base.
- Grip the end of the barbell with one hand, positioning it near shoulder height.
- Engage your core and press the barbell overhead while maintaining a slight bend in the elbow.
- Lower the barbell back to the starting position with control.
Variations and Alternatives
For those looking to mix up their routine or target different muscle groups, consider the following variations:
- Kneeling Landmine Single Arm Press: This variation adds stability challenges by engaging the core more intensely.
- Landmine Single Arm Floor Press: A great option for those who may have wrist or shoulder issues, allowing for a safer pressing angle.
- Landmine Rotational Single Arm Press: This variant incorporates a rotational component to engage the obliques and enhance upper body stability.
- Landmine Single Arm Chest Press: Targets the chest effectively and can be performed from a seated or standing position.
- Landmine Single Arm Squat Press: Combines a squat with an overhead press for a full body workout.
Tips for Success
To maximize the benefits of the Landmine Single Arm Press, keep these tips in mind:
- Maintain a neutral spine and engage your core throughout the movement.
- Use a moderate weight until you feel comfortable with the form and technique.
- Focus on controlled movements; avoid rushing through the reps.
- Incorporate this exercise into your regular training routine for balanced shoulder development.
Whether you're a beginner or an experienced athlete, the Landmine Single Arm Press offers a versatile addition to your workout regimen. By utilizing its variations and keeping your form in check, you can strengthen your upper body and improve your overall performance.