1 - Set up a barbell in a landmine attachment or secure one end in a corner of a room with a weight plate to anchor it.
2 - Load the free end of the barbell with an appropriate weight and position yourself facing the barbell end.
3 - Stand in a staggered stance with the foot opposite to your pressing arm slightly forward, or stand with feet shoulder-width apart for a bilateral press.
4 - Grip the end of the barbell with one hand (or both hands for a bilateral press) at shoulder height, keeping your elbow tucked close to your body.
5 - Brace your core, retract your shoulder blades, and maintain a neutral spine throughout the movement.
6 - Press the barbell upward and slightly forward in an arcing path until your arm is fully extended overhead.
7 - Slowly lower the barbell back to shoulder height in a controlled motion and repeat for the desired number of repetitions.
