Single Arm Landmine Push Press 101 Video Tutorial
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Overview
The Single Arm Landmine Push Press is an effective shoulder exercise that also engages the abs, traps, and triceps. Performed using a landmine attachment, this movement begins by holding the end of a barbell with one hand while standing with a slight bend in the knees. The exercise involves using a push press motion, where the body generates momentum through the legs to press the barbell overhead, targeting the deltoids in the shoulders. The core and traps are engaged to stabilize the movement, while the triceps assist in locking out the arms. This dynamic exercise helps build strength, power, and stability in the upper body.
How to Perform
Begin by standing with your feet shoulder-width apart, ensuring your spine is neutral and your posture is upright.
Grip the barbell with one hand, positioning it at shoulder height. Use your other hand to rest on your ribcage, helping to maintain proper spinal alignment throughout the movement.
Take a deep breath, brace your core, and initiate the press by driving through your legs for momentum. As you extend your elbow, simultaneously press the barbell overhead while keeping your shoulder engaged.
At the top, lock your elbow and fully extend your arm, ensuring a controlled motion to avoid excessive swinging or jerking.
Slowly lower the barbell back to your starting position at the shoulder, maintaining stability in your core and shoulder throughout the descent.
Repeat the movement for the recommended number of repetitions, focusing on smooth and controlled motions to target the shoulders, traps, and triceps effectively.
Make sure to keep your body aligned and avoid excessive arching of the back. Keep your abs engaged to protect your lower back and improve overall control.
Tips
Start by positioning yourself so that the barbell is held in the hand opposite to the leg that is bent (for example, if your left leg is bent, hold the barbell with your right hand).
Keep your head aligned with your spine, avoiding any forward jutting of the neck during the press.
As you press the barbell upward, aim to bring your bicep close to your ear while exhaling. Focus on driving the barbell with control.
If you feel any discomfort or tension in your neck or traps, assess whether you need to improve thoracic spine extension or shoulder flexion to ensure proper form.
Avoid locking your elbow completely at the top of the movement; instead, maintain a slight bend in the elbow to keep constant tension on the shoulder muscles.
If you are unable to fully extend your arms overhead, it could indicate limited shoulder mobility, possibly due to inadequate scapular upward rotation.
Maintain a neutral ribcage position by keeping it down, preventing any excessive arching or hyperextension of the lower back.
Adopt a staggered stance with one foot forward and one back to enhance stability and prevent overextension as you press the barbell overhead.
How Not to Perform
Avoid Overarching the Back: Do not excessively arch your lower back while pressing. This can lead to strain on your spine and decrease the effectiveness of the shoulder press. Keep your core engaged to maintain a neutral spine.
Don’t Lock Out Your Elbows Fully: Avoid locking your elbows at the top of the press. Locking out can reduce tension on the shoulders and limit muscle activation. Keep a slight bend in your elbow to maintain constant pressure on the shoulder muscles.
Avoid Using Momentum: Do not rely on your legs or body swinging to propel the barbell overhead. Focus on controlled movement, using your shoulders and triceps to press the barbell rather than using momentum from your lower body.
Don’t Allow Your Head to Jut Forward: Keep your head aligned with your spine throughout the movement. Allowing your head to jut forward places unnecessary stress on your neck and can cause instability in the press.
Avoid Pressing Without Core Engagement: Failing to engage your core can lead to instability and put pressure on your lower back. Always tighten your abs to support your spine and keep the movement controlled.
Don’t Let Your Shoulders Shrug Up Toward Your Ears: Keep your shoulders away from your ears to avoid unnecessary tension in the traps. Instead, focus on keeping your shoulders stable and engaged in the press, which will target the deltoids.
Avoid Overextending the Neck or Traps: If you feel strain in your neck or traps, it’s a sign that your shoulder mobility or thoracic extension might be lacking. Work on improving shoulder flexibility to prevent compensations in other areas.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Slow, deliberate movements with proper form will help target the right muscles and prevent wasting energy. Focus on muscle contraction and controlled reps.
Avoid Using Poor Grip or Wrist Position: Ensure your wrist remains neutral and in line with your forearm. Bending your wrist excessively can cause discomfort and reduce the effectiveness of the press.
Don’t Perform Without Proper Foot Positioning: Ensure your feet are shoulder-width apart, and avoid standing too wide or too narrow. This will help you maintain balance and stability, reducing the risk of injury during the press.
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.
