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All exercises

Landmine half-kneeling one arm press

Intermediate

Landmine half-kneeling one arm press is a compound barbell exercise for the front delts, also working the chest, triceps, and obliques.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

ChestTricepsObliques

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Kneel facing the loaded end of a landmine with the knee on your pressing side down and the other foot flat in front, both knees bent to about 90 degrees.
  2. 2Hold the end of the bar in one hand at the front of your shoulder, and rest your free hand on your hip or out to the side.
  3. 3Squeeze the glute of your down leg and brace your stomach, then press the bar up and forward until your arm is straight.
  4. 4Keep your ribs down and your hips square; do not let your torso rotate or lean back to finish the rep.
  5. 5Lower the bar under control to your shoulder, complete the set, then switch sides.

What to do instead

  • Dumbbell one arm shoulder pressDumbbell
  • Lever one arm shoulder pressMachine
  • Band one arm shoulder pressResistance band
  • Landmine shoulder pressBarbell
Logged today · 90 seconds restLandmine half-kneeling one arm press

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