Landmine Press

The landmine press is a one-arm shoulder press where one end of a barbell is locked in a landmine base and you push the other end upward. It mainly works the deltoids, upper pectorals, and triceps, while your core and serratus keep your torso from arching or twisting.

Stand facing the landmine with your feet about shoulder-width apart, or take a half-kneeling position if you need more stability. Hold the end of the bar at shoulder height with your elbow tucked in and your wrist stacked under the bar. Keep your ribs down and your torso tall.

Brace your midsection, then press the bar up and slightly forward along its natural arc until your arm is straight overhead. At the top, finish with a reach through the shoulder blade so your arm lines up near your ear without shrugging. Lower the bar back to shoulder height under control, complete your reps on that side, then switch arms.

Breathe in and set your core at the bottom, then exhale as you press. To make it easier, use a half-kneeling or seated position so your hips and legs help stabilize you. To make it harder, slow down the lowering phase or add a small amount of weight.

Fault: You lean back and arch your lower back as you press. Fix: Keep your ribs down, squeeze your glutes, and press up and slightly forward rather than straight overhead.

Fault: Your elbow flares way out to the side. Fix: Keep your elbow angled inward so it stays under or slightly in front of the bar throughout the movement.

Fault: You finish with a shrug or your arm angled behind your ear. Fix: Finish with a reach through the shoulder blade so your bicep ends near your ear, not behind it, and keep the shoulder relaxed.