Single / One Arm Kneeling T-Bar / Landmine Presses
- Using a T-Bar, load the amount of weight you’d like to work with (start out lighter to master the form before increasing the load).
- Grip the top of the barbell so that your hand is positioned securely underneath the top of the barbell.
- Make sure your elbow is low and close to your body and not flaring out.
- Make sure your elbows are low and close to your body and not flaring out. From a kneeling position and with the top of the barbell at your upper chest on the working side explosively push the barbell upwards and drive the end of the barbell away from your body.
- Using control, slowly lowed the barbell back down to the starting position.
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Related exercises to discover
Side / Lateral Medicine Ball Throw / Slam
Barbell Shoulder Press / Overhead Press
NuStep Machine / Recumbent Cross Trainer
Single / one arm kneeling t-bar / landmine presses is a gym exercise that targets chest and shoulders and also works triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Side / lateral medicine ball throw / slam, barbell shoulder press / overhead press and nustep machine / recumbent cross trainer. Browse our free illustrated exercise directory for more exercises.
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Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
