Landmine Resistance Band One Arm Shoulder Press
Landmine Resistance Band One Arm Shoulder Press Exercise Description
The Landmine Resistance Band One-Arm Shoulder Press is a unilateral overhead press performed with a barbell anchored in a landmine and a band for accommodating resistance. It primarily targets the deltoids (especially anterior and lateral fibers) and triceps, while the core resists extension and lateral flexion to keep the torso stable. The landmine’s diagonal path places the shoulder in the scapular plane, which often feels more joint-friendly than a straight vertical press. The band increases tension as you near the top, encouraging a strong finish without relying on momentum. Expect natural scapular upward rotation as you press, while maintaining a neutral spine and controlled rib position throughout.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Infraspinatus, Quadratus Lumborum, Rectus Abdominis, Subscapularis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Landmine Resistance Band One Arm Shoulder Press Exercise
‘- Secure the barbell in a landmine attachment. Inspect the band for wear.
– Stand facing the bar’s free end with feet hip-width. Place the band under the same-side mid-foot.
– Loop the other end of the band securely around the bar just below your gripping hand so it cannot slip.
– Grip the bar end with a neutral wrist. Bring it to shoulder level on the working side; forearm vertical, elbow slightly in front of the torso.
– Brace your core (ribs down, glutes lightly engaged). Keep your chest tall and gaze forward.
– Press the bar up and slightly forward along its arc, allowing the shoulder blade to upwardly rotate without excessive shrugging.
– Finish with the arm extended under control (no forceful elbow lock), wrist neutral, and torso stacked—avoid leaning back or flaring the ribs.
– Lower the bar slowly, keeping the elbow under the wrist and shoulders level. Maintain band tension and square hips.
– Pause at the shoulder, re-brace, and repeat. Lower to the floor safely before switching sides.
Landmine Resistance Band One Arm Shoulder Press Tips
‘- Inspect the band for wear before setting up.
– Place the band under the same-side mid-foot and stand with feet hip-width.
– Loop the band securely around the bar just below your gripping hand so it cannot slip.
– Start with the bar at shoulder level, forearm vertical, and elbow slightly in front of your torso.
– Grip the bar with a neutral wrist and keep your chest tall with your gaze forward.
– Brace your core by keeping ribs down and glutes lightly engaged before each press.
– Press the bar up and slightly forward along its arc, allowing the shoulder blade to upwardly rotate without excessive shrugging.
– Finish with the arm extended under control, wrist neutral, and torso stacked—avoid leaning back or flaring the ribs.
– Lower the bar slowly, keeping the elbow under the wrist, shoulders level, and hips square while maintaining band tension.
– Pause with the bar at shoulder level, re-brace, and only then begin the next rep; lower the bar to the floor safely before switching sides.
Landmine Resistance Band One Arm Shoulder Press Beginner Introduction
The Landmine Resistance Band One-Arm Shoulder Press blends a single-arm overhead press with a barbell fixed into a landmine base and an added resistance band. This setup creates a forward-angled pressing path, so the arm travels in a comfortable arc that often feels easier on the shoulder joint than a straight-up press. The band stretches as the weight rises, adding extra challenge near the top of the movement and encouraging a strong, controlled finish rather than relying on speed or momentum.
Because it is performed one arm at a time, this press challenges each shoulder and arm individually, highlighting strength differences side to side. The shoulders handle most of the lifting work, with the triceps helping to straighten the elbow. At the same time, the midsection works hard to stay steady against backward arching and side bending, promoting solid torso control. This combination makes the exercise useful for building overhead strength, stability, and coordination in a more guided, diagonal pressing pattern.