The standing filly press is a single-arm landmine press performed from a staggered stance, driving the end of an anchored barbell from the shoulder to overhead on a diagonal path. Because the sleeve fixes one end of the bar, the hand travels up and forward instead of straight up, which suits shoulders that complain about a vertical press. Standing rather than kneeling lets you load more than thehalf kneeling filly landmine pressallows. Lifters press it as a shoulder builder after their main work.
What Muscles Does the Standing Filly Press Work?
- Primary: Anterior deltoids, upper pectoralis major
- Secondary: Triceps brachii, serratus anterior, mid-trapezius
- Tertiary: Obliques, gluteus maximus, erector spinae
How Do You Set Up for the Standing Filly Press?
Load one end of a barbell and seat the other in a landmine sleeve. Stand facing the anchor and pick the loaded end up with one hand, then rack it at the front of that shoulder with the fist closed and the elbow under the bar. Stagger your feet, the opposite foot forward, about half a stride apart. Stack the ribs over the pelvis and brace the abs and glutes.
How Do You Perform the Standing Filly Press?
- Set the stance and the rack position, bar end at the shoulder, wrist stacked over the elbow.
- Brace hard through the abs and glutes so the torso cannot lean away from the load.
- Press up and forward along the arc the sleeve dictates, the hand finishing in front of your face.
- Lock the elbow out with the bar over the shoulder line and the shoulder blade wrapped around the ribs.
- Lower on a two-count back to the shoulder, resisting the bar rather than letting it drop.
- Reset the rack position and the brace, then press again or switch hands.
What Are the Key Form Cues?
- Press through the bar, not around it: follow the sleeve's arc and let the hand drift forward as the elbow straightens.
- Ribs over hips: the moment the lower back arches to help, the press has stopped being a shoulder lift.
- Squeeze the glute on the rear leg to stop the hips shifting sideways.
- Keep the shoulders square to the anchor as the arm extends.
- Grip the bar end firmly so the wrist stays straight under the load.
What Are the Most Common Mistakes?
- Loading the bar heavier than the trunk can hold: the torso leans away and twists, so cut the plate and press square.
- Arching the lower back to finish the rep: the lumbar spine extends under an overhead load and the shoulder never locks out, so keep the ribs down.
- Forcing the bar on a vertical line: fighting the sleeve's arc jams the front of the shoulder, so let the hand travel forward.
- Standing with the feet level and narrow: the base gives you nothing to brace against, so stagger them half a stride.
- Dropping the bar to the shoulder: the eccentric is wasted and the elbow catches the load cold, so lower on two counts.
What Are the Best Standing Filly Press Variations?
- Half-kneeling filly press: kneeling removes leg drive and raises the anti-rotation demand.
- Landmine push press: a short dip and drive from the legs moves heavier loads.
- Two-hand landmine press: both hands on the bar end for a bilateral press with less trunk demand.
- Split-stance dumbbell press: a dumbbell keeps the same stance but restores a straight bar path.
- Standing filly press with a pause: a two-count hold at lockout each set builds the top position.
How Do You Progress the Standing Filly Press?
- Add the smallest plate you have once both arms complete every rep square and controlled.
- Build from 8 reps per arm to 12 before adding weight.
- Move from 3 sets per arm to 4 once the last set matches the first.
- Pause two counts at lockout, or slow the lowering to three counts.
How Should You Program the Standing Filly Press?
Program it after your heavy pressing on an upper-body or push day, or as the main press on a shoulder-focused day. Twice a week fits. Run 3 to 4 sets of 8 to 12 reps per arm with 60 to 90 seconds of rest, working one side then the other. Pair it with a horizontal row so the upper back matches the pressing volume.