Accessory compound

Single-Arm Landmine Press

Trains front delts first, with real work landing on chest, core, triceps and more.

Muscle contribution per set

Front Delts1

Chest.40

Core.40

Triceps.30

Side Delts.10

These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.

Tempo

3down

0pause

1up

0squeeze

Unilateral landmine press; tempo + arc path builds shoulder and core stability.

Split stance or square; drive through heel of hand.

Derived from tempo research on this movement class.

Wilk M, Zając A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650.

How Heatwayve progresses it

Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.

Swap it for

Landmine PressBarbell
Dumbbell Shoulder PressDumbbell

Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.

Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.