Landmine Single Arm Push Press
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The Landmine Single Arm Push Press is a unilateral pressing movement that trains the deltoid, triceps, and upper trapezius while demanding core stability and rotational control. A brief leg-drive dip initiates the press, allowing you to move heavier loads overhead than a strict press permits. It is well suited for building shoulder strength and pressing power while reducing stress on the wrists and shoulder joint compared to a straight barbell.
Landmine Single Arm Push Press: So führst du sie aus
- 1Set a barbell in a landmine sleeve or wedge one end into a corner. Load the free end with an appropriate weight.
- 2Stand with your feet roughly shoulder-width apart, angled slightly toward the barbell anchor. Grip the loaded end with one hand using a neutral or slightly supinated grip, knuckles facing up.
- 3Bring the bar to shoulder height with your elbow pointing forward and slightly down. Stand tall with your core braced and a slight forward lean from the hips.
- 4Take a controlled dip by bending your knees and hips 3–5 inches, keeping your chest up and heels flat.
- 5Drive explosively through your legs, extending your hips and knees to generate upward momentum.
- 6As the bar rises, press your arm to full extension, following the natural arc of the landmine upward and slightly forward.
- 7At the top, your elbow should be locked and your shoulder packed — avoid shrugging excessively.
- 8Lower the bar under control back to shoulder height, absorbing it with a slight knee bend to protect the joints.
- 9Complete all reps on one side, then switch arms.
Technik-Tipps
- Keep your working-side hip slightly back and your torso angled toward the anchor to follow the bar's natural arc.
- Brace your core and glutes before each rep to prevent the torso from rotating or side-bending under load.
- Use the leg drive as the primary initiator — the press arm should finish the movement, not start it.
- Keep your wrist stacked directly under the bar throughout the lift to avoid wrist deviation.
- Start lighter than you think you need to: the offset loading challenges stability in ways that flat barbell pressing does not.
Häufige Fehler
- Skipping the leg drive dip: Pressing with the arm alone removes the power advantage of the push press and limits how much load you can handle safely.
- Pressing straight up instead of along the arc: The landmine moves in a fixed arc; fighting it by pressing vertically creates shoulder impingement and reduces efficiency.
- Excessive torso rotation: Rotating toward the working arm to gain range of motion shifts the challenge away from the shoulder and increases spine stress.
- Flared elbow at setup: Starting with the elbow pointed out to the side rather than forward reduces pressing power and places the shoulder in a mechanically weak position.
- Rushing the eccentric: Dropping the bar back to the shoulder without control puts sudden stress on the joint and eliminates the stability benefit of the lowering phase.
Häufig gestellte Fragen
What muscles does the Landmine Single Arm Push Press work?
The primary movers are the anterior deltoid and triceps, assisted by the upper trapezius and serratus anterior. The leg drive recruits the quadriceps and glutes, and the offset load demands significant core and oblique engagement throughout the movement.
How is a push press different from a strict press in a landmine?
A push press uses a short leg-drive dip to generate momentum before the arm press begins, allowing you to lift heavier loads and train power as well as strength. A strict press eliminates leg drive and isolates the shoulder and triceps more directly.
Can I do this exercise without a landmine attachment?
You can wedge the barbell into a corner protected by a folded towel or mat as an alternative to a dedicated landmine sleeve. The movement arc and technique remain the same.
How much weight should I start with?
Begin with no additional plates — the sleeve weight of the barbell alone is enough to learn the arc and the bracing demands. Add weight only once your form is consistent and your core can prevent torso rotation.
Is this exercise safe for people with shoulder issues?
The landmine angle places the shoulder in a more comfortable, semi-neutral position than a straight overhead barbell press, which many people with minor impingement tolerate better. That said, if you have an existing shoulder injury you should consult a medical professional before adding any overhead pressing.
