Exercise · Form & cues
Landmine Press (Single Arm) — form guide
Front & Side Delts · Triceps · Serratus · Core. Equipment: Barbell + Landmine Anchor. Difficulty: Intermediate.
TEMPO
2-0-2-1
Bar travels in a slight arc, not straight up — much friendlier to a cranky shoulder than overhead press. Best ‘can't-do-OHP' substitute.
Cues
- Stagger stance for stability
- Bar in front rack at clavicle
- Press up and slightly forward to lockout
- Squeeze serratus at the top
Common mistakes
- Hyperextending lower back at lockout
- Pressing with bicep flexed — not a curl
Injury notes
First-line OHP swap for shoulder impingement. Approved for most pressing pain.
Progression
Add 2.5kg when 10 reps lock out cleanly.