The Single-Arm Landmine Press
The exercise still heavily targets your shoulders, but it limits the press’ range of motion so you don’t have to bring your arms completely overhead.
The landmine press also challenges your body to stay upright and to resist rotation, making it a valuable core exercise as well. You can see me demonstrate the exercise below.
How to do it: Place a barbell with one 45-pound weight plate into a landmine. (Add 5 to 10 pounds every week.)
(A landmine resembles a baseball home plate with a small metal tube on the top. You’ll place one end of a barbell inside this tube, which allows the bar to move in any direction. If your gym doesn’t have a landmine or you’re working out at home, wedge a towel in a corner at the floor, and place the barbell there instead.)
Stand about 6 feet in front of the landmine, holding the top of the barbell in one hand at shoulder level. You elbow should be bent to 90 degrees.
Get in a square stance with your feet a little wider than shoulder-width apart and your knees slightly bent. Brace your core, as if you’re about to be punched in the gut. Pull your shoulders away from your ears and keep them there the entire time.
Press your arm out until it is completely straight, and angled up and away from your shoulder. Don’t allow your shoulder to “roll” forward or your core to twist. Pause, and then release the weight toward your shoulder.
Do 8 to 12 repetitions on one side, and then switch arms and repeat.