An overhead press using one end of a barbell anchored in a landmine attachment.
- +Targets shoulders and triceps
- +Good for beginners
- +Safer than traditional overhead press
- –May limit range of motion
- –Risk of shoulder strain
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
Chest
Upper Chest
Serratus
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Anchor one end of the barbell in a landmine and face the loaded end
- Stand tall (or half-kneel for more stability), feet shoulder-width, knees soft
- Grip the bar end with one hand at chest/shoulder height, forearm vertical, wrist neutral
- Brace your core, ribs down, glutes tight; slight forward lean
- Press the bar up and forward along its arc until the arm is nearly straight, reach with the shoulder blade
- Avoid shrugging or arching your lower back; keep the elbow slightly in front of the shoulder
- Lower under control to the start position
- Exhale as you press, inhale as you lower; switch sides