One-Arm Landmine Standing Shoulder Press
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Description
The One-Arm Landmine Standing Shoulder Press is an effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
How to Perform
- Position a barbell in a landmine attachment or securely wedge one end into a corner.
- Stand with feet shoulder-width apart, holding the barbell with one hand at shoulder height, palm facing inward.
- Engage your core and keep your torso upright throughout the movement.
- Press the barbell upward by extending your arm fully, ensuring your elbow does not lock out.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions on one side before switching to the other arm.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Maintain a neutral spine and avoid leaning backward during the press.
- Focus on keeping your core tight to stabilize your body.
- Exhale as you press the barbell up and inhale as you lower it down.
- Start with a lighter weight to master the form before increasing resistance.
- Ensure your wrist remains straight and aligned with your forearm throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
Common Mistakes
- Allowing the elbow to flare out excessively, reducing shoulder stability.
- Failing to keep the core engaged, leading to an arched lower back.
- Pressing the bar too far forward instead of directly overhead.
- Using momentum to lift the bar, compromising control and effectiveness.
- Neglecting to maintain a firm grip on the bar, risking slippage.
- Leaning too far back, placing unnecessary strain on the lower back.
- Not aligning the feet properly, affecting balance and power.
- Allowing the shoulder to shrug up, reducing engagement of the deltoids.
- Bending the wrist excessively, leading to potential strain.
Recommended Exercises
Explore exercises related to One-Arm Landmine Standing Shoulder Press for shoulders training and similar movement patterns.
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