Single Arm Landmine Shoulder Press

Instructions for proper form

1. Start by setting the landmine at the appropriate height. Stand with your feet shoulder-width apart, facing the landmine. 2. Grip the handle or the end of the bar with your dominant hand, using a neutral grip (thumbs facing upwards). 3. Begin with the barbell at shoulder height, elbow bent. 4. Engage your core and keep your back straight. 5. Press the bar overhead by extending your elbow and shoulder simultaneously, keeping your wrist straight. 6. Lower the bar back down to the starting position in a controlled manner. 7. Repeat for the desired number of repetitions, then switch to the other arm if performing alternately.

Common mistakes to avoid

1. Allowing the back to arch excessively; maintain a neutral spine. 2. Lifting the bar out too far or too close to the body; keep it vertical to maintain balance. 3. Failing to engage the core, which can lead to instability. 4. Pressing with only the arm instead of incorporating the shoulder; ensure full shoulder movement.

Benefits

Specific benefits of the exercise

1. Builds shoulder strength and stability, particularly targeting the anterior deltoids. 2. Enhances unilateral strength, addressing muscular imbalances between sides. 3. Improves core stability due to the standing position and need for balance.

Expected results and timeframe

With consistent practice, you may notice increased shoulder strength and improved muscle definition within 4 to 6 weeks, depending on your individual fitness level and overall program adherence..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to enhance shoulder strength, athletes needing shoulder stability for sports, and those working to correct unilateral imbalances.

Scientific studies supporting its effectiveness

Studies have shown that landmine exercises can effectively target shoulder muscles while reducing stress on the joints. Research indicates that unilateral training can lead to improved muscle activation and better functional strength.

Variations

Beginner modifications

For beginners, consider performing the exercise seated or using a lighter load to focus on form. Alternatively, practice the movement pattern without weight to develop muscular control and coordination.

Advanced progressions

Advanced variations may include using a heavier load, increasing the range of motion, or incorporating a slow tempo to enhance time under tension. Adding isometric holds at the peak of the press can also increase difficulty.

Integrations

Complementary exercises

Complement this exercise with lateral raises and front raises to cover all aspects of shoulder development. Integrating planks can further enhance core stability.

Super set recommendations

Consider supersetting with rear delt flys or push-ups to further target the shoulders while providing a balanced upper body workout and inducing muscle fatigue.

Sample workout routines

Sample routine could be: 1. Single Arm Landmine Shoulder Press – 3 sets of 8-10 reps each arm, 2. Lateral Raises – 3 sets of 12-15 reps, 3. Bent Over Rear Delt Flys – 3 sets of 12-15 reps, 4. Push-Ups – 3 sets to failure.

Exercise combinations

Combine the Single Arm Landmine Shoulder Press with chest presses (machine or dumbbell) to work opposing muscle groups and enhance overall upper body strength.

Best time to do this exercise in your workout

This exercise is best performed after a thorough warm-up and ideally after major compound lifts like bench press or squats, or during an upper body-focused workout session.