Seated One-Arm Landmine Shoulder Press
Sit on a flat bench. Facing the bar, lift the opposite end of the bar to shoulder height and assume a neutral grip on the bar with your right hand near the end of the bar. Your right forearm should be perpendicular to the bar, feet shoulder width apart pressed to the floor.
Tighten your core and press the bar up and forward until your right elbow is locked.
Lower the bar to shoulder height and the starting position. Repeat the exercise according to the training plan then switch arms.