ShouldersIntermediate
Single-Arm Linear Jammer
A one-handed landmine press driven explosively from a staggered athletic stance, extending hips and knees as the arm punches the bar up and out. Builds single-arm pushing power for contact and throwing sports.
Primary muscles
- Front Delts
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Quadriceps
- Glutes (Gluteus Maximus)
- Obliques
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–6 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.