Half-kneeling Landmine Press
Great exercise that not only is safe on the shoulders, but provides a myriad of full body benefits. With the trailing leg positioned appropriately, it’s a static hip flexor stretch with same-side glute activation. The load forces the athlete to resist extension, thereby serving as a great anterior core stability exercise. Additionally, because it’s loaded asymmetrically, it serves as a great lateral and rotary core stability exercise. Lastly, like all asymmetrical-loaded upper-body strength exercises, it trains thoracic mobility and dynamic stability of the scapula. This is something you just don’t get on the same level with push-up variations and bilateral upper body exercises (although those categories do provide unique benefits in their own right).
How to:
Place a barbell in a landmine device. If you lack access to a landmine device, place the barbell in the corner of a squat rack and secure it with a heavy dumbbell to prevent it from sliding around.
Get into a half-kneeling stance in front of the barbell.
Hold the barbell at shoulder height in the hand nearest your back leg.
Press up at about 45 degrees.
Lower the barbell back down under control.
This exercise should allow you to press without nagging pain or discomfort. It works best in the 6-12 repetition range for 3 to 4 sets on each arm.
Check out the video below for a visual demonstration: