Landmine Kneeling One Arm Shoulder Press
Landmine Kneeling One Arm Shoulder Press Exercise Description
The landmine kneeling one-arm shoulder press is a unilateral, angled press performed from a kneeling base using a bar anchored in a landmine. The bar’s fixed arc guides the arm to press in the scapular plane (roughly 30–45° forward of the frontal plane), promoting a natural shoulder path. Primary movers are the anterior and lateral deltoids and the triceps brachii, with assistance from the upper chest due to the forward press angle. The serratus anterior and trapezius contribute to scapular upward rotation and controlled protraction, while the glutes and trunk musculature resist extension and lateral flexion. Kneeling minimizes lower-body momentum, emphasizing torso stability and shoulder mechanics. This variation is useful for practicing controlled single-arm pressing with clear bar path awareness and consistent bracing.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front, Side
- Body Symmetry: Unilateral
- Equipment: Barbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep, Side Shoulder
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Landmine Kneeling One Arm Shoulder Press Exercise
‘- Set a barbell in a landmine attachment and load appropriately. Kneel so one knee is down and the other foot is forward (half-kneeling), or use tall kneeling if preferred. Stack ribs over pelvis.
– Hold the end of the bar with the working hand at shoulder level, palm facing in (neutral grip). Keep wrist neutral and forearm vertical under the handle.
– Set posture: light scapular retraction and depression, tall chest without flaring the ribs. Brace the abdomen and engage the glutes.
– Inhale to prepare. Press the bar up and slightly forward along its natural arc, keeping the elbow slightly in front of the torso.
– Finish with the arm extended in the scapular plane; avoid shrugging the shoulder toward the ear. Head and neck remain neutral.
– Exhale near the top. Do not hyperextend the elbow or spine.
– Lower the bar with control on the same path, keeping the wrist stacked and the bar close to your midline.
– Maintain square hips and shoulders; avoid leaning, rotating, or shifting weight off the kneeling side.
– Switch sides and repeat with identical setup and alignment.
Landmine Kneeling One Arm Shoulder Press Tips
‘- Stack your ribs directly over your pelvis in the kneeling position before you start pressing.
– Keep your grip neutral with the wrist straight and the forearm vertical under the bar end.
– Lightly retract and depress your shoulder blade and lift the chest without letting the ribs flare.
– Brace your abdomen and engage your glutes to prevent your torso from extending or leaning.
– Press the bar up and slightly forward along its natural arc, keeping the elbow just in front of your torso.
– Finish with the arm straight in the scapular plane and avoid shrugging the shoulder toward your ear.
– Keep your head and neck neutral throughout the press.
– Lower the bar with control along the same path, keeping the wrist stacked and the bar close to your midline.
– Maintain square hips and shoulders, avoiding leaning, rotating, or shifting weight off the kneeling side.
Landmine Kneeling One Arm Shoulder Press Beginner Introduction
The landmine kneeling one-arm shoulder press is a single-arm barbell press done with the bar fixed into a landmine attachment and the lifter in a kneeling stance. Because the bar moves on a curved, angled path slightly in front of the body, the shoulder travels in a comfortable, joint-friendly line rather than straight overhead. The movement blends an upward and forward push, highlighting the front and side of the shoulders, the triceps, and the upper chest.
This variation also brings strong involvement from the muscles around the shoulder blade, including the rib cage muscles and traps, which help the shoulder blade glide and tilt smoothly as the arm reaches up. With the legs taken out of the equation by kneeling, the hips and core play a major supporting role, resisting arching, bending, or tipping to the side. The result is a press that emphasizes steady torso positioning, awareness of the bar’s path, and deliberate control on each arm separately.