Start
End
Strength
Single-Arm Linear Jammer
intermediatebarbell·compound·push
Muscles Worked
Primary
Secondary
Abdominal part of left pectoralis majorAbdominal part of right pectoralis majorAnterior papillary muscle of right ventricleAnterolateral head of lateral papillary muscle of left ventricleExternal intercostal muscleInnermost intercostal muscleInternal intercostal muscleLateral papillary muscle of left ventriclepectoralis majorpectoralis minortransversus thoracisanconeustriceps brachii
How to Perform
1
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
2
Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
3
Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
4
Return to the starting position.
Alternatives to Single-Arm Linear Jammer
Same muscles, different equipment or difficulty
Compare
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