Single-Arm Banded Landmine Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Banded Landmine Press is a powerful unilateral shoulder press variation that combines the benefits of landmine mechanics with accommodating resistance from a band. The unique angled bar path reduces stress on the shoulder joint while emphasizing the front deltoid, supported by the triceps during the lockout. The resistance band adds progressive tension, making the top portion of the press significantly harder, which improves strength and stability throughout the full range of motion. This exercise is ideal for building controlled shoulder power while also challenging balance, coordination, and postural integrity—especially beneficial for athletes or lifters with shoulder limitations.
How to Perform
Set Up Equipment: Attach one end of a barbell into a landmine base or wedge it securely into a corner. Loop a resistance band around the sleeve of the barbell and anchor the other end under your foot (same side as the pressing arm).
Get Into Position: Stand with feet staggered (split stance), with the foot opposite the pressing arm forward for balance. Grip the barbell handle or sleeve with one hand near your shoulder.
Brace and Align: Keep your torso upright, chest proud, and spine neutral. Your elbow should be slightly tucked and close to your body, not flaring out.
Press the Bar: Push the bar upward and slightly forward in the natural arc of the landmine path, extending your arm fully. Press through your shoulder and triceps without leaning backward.
Control the Resistance: The band increases resistance as you press. Fight to maintain control throughout the full extension.
Pause at the Top: Briefly pause when your arm is extended, locking out the elbow without hyperextending. Feel the contraction in your shoulder and triceps.
Lower with Control: Slowly bring the bar back to the starting position near your shoulder. Avoid letting it drop or bounce.
Repeat: Perform the desired number of reps, then switch arms and repeat the movement on the opposite side.
Breathing: Inhale as you lower the bar, and exhale forcefully as you press it upward.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbow slightly tucked throughout the press to maintain shoulder safety.
Use a staggered stance for better stability and force transfer.
Don’t rush the movement—control the tempo, especially with the band adding tension.
Focus on driving through the shoulder, not the hand.
Engage your lats and upper back to stabilize the movement path.
Press in a straight, arcing motion that matches the landmine path.
Keep your wrist neutral and avoid letting it bend backward under load.
Perform reps in front of a mirror or with feedback to prevent asymmetry.
Limit torso rotation—keep your core tight to stabilize your spine.
Use a moderate resistance band until your form is solid.
How Not to Perform
Don’t flare your elbow outward—this places excess stress on the shoulder joint.
Don’t let the bar drift too far forward—stay within a natural pressing arc.
Avoid leaning back excessively—maintain a tall, upright posture.
Don’t let the resistance band pull your arm back down—control both phases.
Don’t forget to stabilize your feet—a weak stance reduces power output.
Don’t hyperextend the elbow—lock out with control but stop short of a hard snap.
Avoid turning it into a push-press—no knee drive should be used unless specified.
Don’t rotate your torso to help press—isolate the shoulder.
Avoid gripping too tight—this can lead to wrist tension and fatigue.
Don’t press with your arm at a bad angle—align your wrist, elbow, and shoulder vertically.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
