Shoulders · Intermediate

Half-Kneeling Landmine Press

Front Delts · also Upper Chest, Triceps, Abs

Equipment: Barbell, Landmine

How to do it

• Half-kneel facing the bar, both knees at 90 degrees
• Hold the bar end at your shoulder, elbow tucked in front
• Brace your abs and squeeze the glute of the down leg
• Press up and forward along the bar's arc to a long arm
• Lower back to your shoulder slowly, hips and chest square

Common mistake

✕ TWISTING TO PRESS → ✓ KEEP HIPS AND CHEST SQUARE

Starting point: 3 sets × 8–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, pmc.ncbi.nlm.nih.gov.