Description

The landmine press is an exercise that trains the front shoulder muscles. It also works the chest and triceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.

Exercise

Landmine Press

One-armed, standing

Type: Unilateral Rest: 120s Equipment: Langhantel, Landmine

Tutorial

1

Place a barbell in the holder and put weight on the other end of the barbell. Stand shoulder-width apart in front of the barbell.
2

Grasp the end of the barbell with your left hand and hold it in front of your left chest. Lean your body slightly forward.
3

Powerfully push the barbell upwards away from your chest with your left arm until your arm is fully extended. Exhale as you do so.
4

Slowly bring the barbell back to your chest in a controlled manner. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.

Tip

The further away you are from the bar, the harder the exercise becomes. Keep your back straight and your elbows close to your body. Also try to consciously engage your shoulder muscles and push less from your chest. Make sure that your wrists are not bent and are in line with your forearm.