Landmine Kneeling Single Arm Shoulder Press
Landmine Kneeling Single Arm Shoulder Press Exercise Description
The Landmine Kneeling Single Arm Shoulder Press is a unilateral, angled press performed with a barbell anchored at one end (landmine) from a kneeling base. It targets the deltoids (especially the anterior fibers) and triceps, with assistance from the upper chest and serratus anterior as the shoulder blade upwardly rotates through the press. The kneeling position minimizes lower-body momentum and emphasizes trunk stiffness—glutes and abdominals maintain a neutral spine and resist side-bending or overextension. The landmine’s forward-and-up arc places the arm in the scapular plane, promoting smooth shoulder mechanics while you press slightly forward of the shoulder line. Expect a stable, controlled press that builds overhead patterning and shoulder control with clear feedback on posture and alignment.
- 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, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- 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 Single Arm Shoulder Press Exercise
‘- Set a barbell in a landmine/anchored sleeve. Kneel tall on a pad with both knees down, toes tucked, torso upright.
– Face the bar. Hold the end with one hand at shoulder/upper‑chest height; forearm vertical, wrist neutral, knuckles up.
– Stack ribs over pelvis. Squeeze glutes, lightly brace your abs, and keep a neutral spine with the chin tucked.
– Set the shoulder down (avoid shrugging). Elbow stays slightly in front of the torso in the scapular plane.
– Press the bar up and slightly forward along its natural arc until the elbow fully straightens without locking hard.
– Allow the shoulder blade to upwardly rotate as you finish; keep ribs down and avoid leaning or rotating.
– Lower slowly along the same path until the hand returns near shoulder height; forearm stays vertical.
– Keep hips square and torso tall throughout. Switch arms after completing your planned work.
Landmine Kneeling Single Arm Shoulder Press Tips
‘- Kneel tall on a pad with both knees down, toes tucked, and torso upright before you start pressing.
– Hold the bar at shoulder/upper‑chest height with a vertical forearm, neutral wrist, and knuckles up.
– Stack your ribs over your pelvis, squeeze your glutes, lightly brace your abs, and keep a neutral spine with the chin tucked.
– Keep the working shoulder set down (avoid shrugging) and the elbow slightly in front of the torso in the scapular plane.
– Press the bar up and slightly forward along its natural arc, straightening the elbow fully without locking hard.
– Allow the shoulder blade to upwardly rotate at the top while keeping the ribs down and avoiding leaning or rotating.
– Lower the bar slowly along the same path until the hand returns near shoulder height, keeping the forearm vertical.
– Keep your hips square and torso tall throughout to minimize lower‑body momentum and resist side‑bending or overextension.
– Complete your planned work on one arm, then switch sides and repeat.
Landmine Kneeling Single Arm Shoulder Press Beginner Introduction
The Landmine Kneeling Single Arm Shoulder Press is a single‑arm pressing movement using a barbell fixed into a landmine attachment, performed from a tall kneeling stance. Because only one arm works at a time and the bar travels on a forward‑and‑up path, the motion places the arm slightly in front of the body, encouraging smoother shoulder action and a more natural overhead pattern. The main effort is carried by the shoulders and triceps, with help from the upper chest and the muscles around the rib cage as the shoulder blade glides upward.
Working from the knees limits help from the lower body, so the hips and abs play a strong supporting role. The glutes and core contribute to a steady, upright posture, resisting leaning, twisting, or arching through the press. This creates a controlled, grounded feel that highlights body alignment, side‑to‑side balance, and shoulder control, while the fixed arc of the landmine offers clear feedback on how well the torso and arm stay organized throughout the movement.