Landmine Kneeling One Arm Shoulder Press
Landmine Kneeling One Arm Shoulder Press Exercise Description
The landmine kneeling one‑arm shoulder press is a unilateral diagonal press performed in a half‑kneeling stance with a barbell anchored in a landmine. It primarily targets the deltoids (especially the anterior head) and triceps, while the serratus anterior and upper chest assist as the arm travels upward and slightly forward. The half‑kneeling position promotes a neutral spine and challenges the trunk to resist extension and rotation. The landmine’s fixed arc guides a scapular‑plane press, encouraging natural upward rotation of the scapula without excessive shoulder abduction. This variation builds shoulder pressing mechanics and control while reinforcing full‑body stability.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Leverage Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Landmine Kneeling One Arm Shoulder Press Exercise
‘- Secure one end of a barbell in a landmine attachment (or firmly anchored corner).
– Assume a half‑kneeling stance with the pressing‑side knee on the floor and the opposite foot forward, knee stacked over ankle.
– Square hips and ribs; maintain a tall torso, neutral spine, and level pelvis. Lightly engage the glute of the down leg.
– Grip the sleeve end with the working hand at shoulder height, close to the chest. Keep a neutral wrist and vertical forearm; elbow slightly in front of the body (scapular plane).
– Set the shoulder by keeping it down away from the ear; allow natural upward rotation as you press.
– Inhale to brace. Exhale as you press the bar up and slightly forward along its arc until the arm is straight without forcefully locking the elbow.
– Keep ribs down—avoid leaning back, shrugging, or flaring the chest.
– At the top, “reach” mildly through the shoulder blade while keeping the neck long.
– Lower the bar under control to shoulder height, maintaining a neutral wrist and vertical forearm.
– Keep the front foot flat and the torso facing forward; resist trunk rotation or side‑bending throughout.
– Return to the start position and repeat with the opposite arm.
Landmine Kneeling One Arm Shoulder Press Tips
‘- In the half‑kneeling stance, keep the front knee stacked directly over the ankle.
– Square your hips and ribs and maintain a tall torso with a neutral spine and level pelvis.
– Lightly engage the glute of the down leg to help keep the pelvis stable.
– Hold the bar’s sleeve at shoulder height, close to your chest, with a neutral wrist and vertical forearm.
– Keep the elbow slightly in front of the body in the scapular plane rather than flared out to the side.
– Set the shoulder down away from the ear before pressing, then allow natural upward rotation as you press.
– Inhale to brace, then exhale as you press the bar up and slightly forward along its arc.
– Straighten the arm without forcefully locking the elbow at the top.
– Keep the ribs down and avoid leaning back, shrugging, or flaring the chest as you press.
– Lower the bar under control back to shoulder height, keeping a neutral wrist and vertical forearm while resisting trunk rotation or side‑bending.
Landmine Kneeling One Arm Shoulder Press Beginner Introduction
The landmine kneeling one‑arm shoulder press is a landmine shoulder‑press variation that combines upper‑body strength work with strong demands on balance and posture. Performed with one end of a barbell secured in a landmine unit or sturdy corner, one arm drives the bar along a forward‑angled path. The front of the shoulders and the triceps take the lead, with help from the chest and muscles around the rib cage as the arm moves upward and slightly out in front of the body.
Because it is done from a lowered, split‑leg position, the exercise places significant emphasis on a tall, steady torso and a calm midsection. The core and hips work to keep the body from leaning back or twisting as the weight travels along its guided arc. This setup encourages a smooth, joint‑friendly pressing path for the shoulder blade, while also reinforcing control through the entire body. Lifters often use this movement to refine overhead pressing mechanics, strengthen one side at a time, and build stability from the ground up.