Single Arm Landmine Z Press

Instructions for proper form

1. Sit on the floor with your legs extended in front of you and your back straight. Place the landmine barbell in a corner or landmine attachment. 2. Hold the end of the bar with one hand, positioning it at shoulder height. 3. Engage your core and ensure your spine remains neutral throughout the exercise. 4. Press the bar overhead in a vertical line, extending your arm fully without locking the elbow. 5. Slowly lower the bar back to the starting position. 6. Repeat for the desired number of reps before switching arms.

Common mistakes to avoid

1. Arching your back excessively during the press. 2. Letting the shoulder rise towards the ear; keep it down and back. 3. Using momentum to lift the bar instead of controlled movement. 4. Allowing the opposite shoulder to rotate forward.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Z Press isolates the anterior deltoids, enhancing shoulder strength and stability while promoting core engagement due to the seated position.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improvements in shoulder strength, muscle definition, and overhead stability within 4 to 8 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to increase shoulder strength and stability, as well as those aiming to improve their overhead pressing capabilities.

Scientific studies supporting its effectiveness

Studies have shown that unilateral shoulder exercises help improve muscle activation and strength imbalances, enhancing overall upper body functional strength.

Variations

Beginner modifications

For beginners, consider performing the exercise with a lighter weight or starting with a seated dumbbell shoulder press to build foundational strength.

Advanced progressions

Advanced progressions could include increasing the weight significantly, adding a pause at the top of the movement, or performing the exercise standing for increased core activation.

Integrations

Complementary exercises

Complement this exercise with shoulder isolation movements like lateral raises and front raises, as well as compound exercises such as push-ups and bench press for comprehensive shoulder training.

Super set recommendations

Perform the Single Arm Landmine Z Press supersetted with push-ups or dumbbell bench press to maximize upper body fatigue.

Sample workout routines

A sample routine could include: 1. Single Arm Landmine Z Press: 3 sets of 8-10 reps each arm. 2. Push-Ups: 3 sets of 10-15 reps. 3. Dumbbell Lateral Raises: 3 sets of 15 reps.

Exercise combinations

Combine this exercise with other shoulder presses or pull-up variations to create a balanced upper body workout.

Best time to do this exercise in your workout

Incorporate the Single Arm Landmine Z Press early in your workout routine after your warm-up but before fatigue sets in, as it is a compound movement targeting the shoulders.