The landmine press is a great exercise that works multiple muscles such as the shoulders, chest, legs, back, and core without putting too much pressure on the joints. Here’s how to perform a landmine press and other variations of it.
In this article:
- Single-Arm Landmine Press Overview
- Step-by-Step Guide to Doing the Single-Arm Landmine Press
- Why Do Single-Arm Landmine Presses?
- Up the Challenge with These Landmine Press Variations
How to Do a Landmine Press
Single-Arm Landmine Press Overview
The single arm landmine press, otherwise known as the single arm corner press, is one of the most basic variations of the landmine press. It specifically targets the shoulder muscles while also indirectly working the triceps and traps.
Single arm landmine presses unilaterally work each deltoid. This allows isolation of each side and ensures equal strength gains and muscle growth.
During the movement, one also engages other muscles of the body such as the scapular stabilizers, the obliques, and the chest. This makes it great for overall strength development and body conditioning.
Step-by-Step Guide to Doing the Single-Arm Landmine Press
Step 1: Prepare the Equipment
Prepare a barbell and a plate. One should start by wedging one end of a barbell into a corner of the room.
To avoid any damages this may cause to the wall, it is also ideal to wrap the end with a towel.
If a landmine station is available, one should use it. This should help keep the barbell stable during the entire movement.
Step 2: Load the Desired Weight
Once the barbell has been set-up, load the desired weight on the opposite end. Make sure the load you’re setting is heavy enough to pose a challenge but light enough to not cause an injury.
Step 3: Get into the Starting Position
Stand before the loaded end. Plant the feet firmly on the grounded at shoulder-width apart.
The spine must also maintain a neutral position.
Afterwards, pick up the loaded end of the barbell with the right hand first. Keep the left hand on the ribcage to monitor the position of the spine.
Keep a staggered stance and keep the left leg in front. This prevents one from overarching when performing the exercise.
Step 4: Press
With the barbell in place, one must take a deep breath and press to lockout. Do this by flexing the shoulder and extending the elbow.
Hold the position for about a second before slowly lowering the barbell back to the starting position.
After completing three sets of 8-12 repetitions, switch the positioning of the feet and hands before repeating the motions on the other side.
Tip: During the motion, do not allow the head to excessively press forward. If you feel any pressure around the traps and the neck during the motion, then it might be a sign of problems with your thoracic spine extension or shoulder flexion.
At the top of the movement, make sure to keep the elbows bent slightly. This helps maximize the exercise and maintain the tension on the shoulders.
Why Do Single-Arm Landmine Presses?
There’s a variety of reasons why anyone should do single-arm landmine presses. Here’s a breakdown of its benefits:
- The landmine press helps develop anti-rotational strength and core stability, a must for athletes who move loads overhead.
- It helps lessen the pressure placed on the spine, especially when exposed to extension or rotational forces.
- It increases scapular stability and control since the exercises reinforce proper scapular stabilization. This is because of the loading and pressing angle of the barbell when it comes and goes away from the body.
- The landmine press improves overall functional pressing strength, a skill that is a must for hoisting large objects overhead,
Overall, the landmine press is suitable for strength and power athletes. It’s a great accessory movement that helps increase overhead performance, develop strength, and address any shoulder movement instability or imbalance.
It is also beneficial to CrossFit athletes and for general fitness.
Up the Challenge with These Landmine Press Variations
1. Landmine Chest Press
Landmine Chest Press GIF by Giphy
In many ways, the landmine chest press is a lot similar to the single arm landmine press. This exercise, however, puts more emphasis on the pectoral muscles and is a great alternative to traditional chest exercises.
You will use both arms to lift the weight here. The movement will focus on lifting the weight from the chest and back to it.
2. Landmine Squat to Press
The landmine squat to press is an explosive multi-joint movement that’s one of the most reliable and safest ways to build power.
This exercise also serves as one of the best leg workouts. It allows for more weight without the risk of instability.
It also decreases the chances of a shoulder impingement because one does the press in a slight angle forward and not directly overhead. Before performing the exercise, one should make sure to perform the right leg workout warm up to prepare the muscles.
Both arms will be used to lift the weight here. Further, instead of the legs just standing straight up, the legs go into squat position whenever the arms bring the weight down.
Shoulder Impingement Definition: Shoulder impingement, otherwise known as swimmer’s shoulder, is one of the most common causes of shoulder pain and is often caused by overuse. It occurs when the rotator cuff catches or rubs against the top of the shoulder, increasing pressure and causing the pain.
3. Half-Kneeling Landmine Press
Another of the many variations of the landmine press is the half-kneeling landmine press. While it targets the shoulder muscles, it also serves as one of the best ab exercises out there.
It further helps in building the prerequisite stability and shoulder strength one needs to perform the standing version of the exercise.
This variation is a step back from the single-arm landmine press. Instead of standing up, one of the knees will be kneeling down.
Please note that the knee kneeling and the arm lifting should always be opposite each other. For example, if the right arm is lifting the weight, the left knee should be the one kneeling down.
Learn the different landmine press exercises from Buff Dudes Workouts:
The landmine press is a great exercise to target multiple muscles and lessen the impact on joints. It has many variations to choose from if anyone is ready for the challenge.
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Do you have other questions about how to properly perform the landmine press? Ask us in the comments section below!