Lever One Arm Shoulder Press (Plate)
Expert Advice
Perform the movement with control, and focus on engaging the shoulder muscles without leaning to one side.
How-to-do Steps
- Adjust the landmine attachment to a suitable height.
- Stand or sit next to the landmine with your feet shoulder-width apart.
- Grasp the end of the bar with one hand at shoulder level.
- Exhale and press the bar overhead until your arm is fully extended.
- Pause at the top, then inhale as you slowly lower the bar back to shoulder level.
- Complete all reps on one side before switching to the other arm.
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Muscles Worked
Lever One Arm Shoulder Press (Plate) primarily targets the Shoulders, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Secondary
Chest20%
Abs15%
Triceps15%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever One Arm Shoulder Press (Plate) work?
Lever One Arm Shoulder Press (Plate) primarily targets the Shoulders. Secondary muscles involved include Chest, Abs, Triceps. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Lever One Arm Shoulder Press (Plate)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever One Arm Shoulder Press (Plate) suitable for beginners?
Lever One Arm Shoulder Press (Plate) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
