Single-Arm Landmine Press
- Intermediate
- Barbell
With one end of a barbell pinned in a landmine sleeve, the loaded end travels through an arc rather than straight up. You rest that end on one shoulder, take a staggered stance, and press until the arm is straight while the free hand sits on your ribcage so you can feel your back start to arch. This is a compound unilateral push at an intermediate skill level: the shoulders do the work with the abs, traps and triceps assisting, and the obliques and glutes join in because the trunk has to stop the load twisting you.
How to do the Single-Arm Landmine Press
- Anchor one end of a barbell in a landmine sleeve or a padded corner and load the free end.
- Stand facing the bar with a staggered stance and a neutral spine.
- Rest the loaded end on one shoulder and cup it with the hand on that side.
- Place your free hand on your ribcage so you can feel if your back starts to arch.
- Press the bar up and forward by extending the elbow and flexing the shoulder until the arm is straight.
- Lower the bar back to your shoulder under control, finish the set, then switch sides.
Muscles worked
- Primary:
- Shoulders
- Secondary:
- Core, Traps, and Triceps
Why train it
- Presses one shoulder at a time, so left-right differences show up and can be trained out.
- The arc keeps the arm in front of the body, which suits lifters short on overhead range.
- Resisting rotation toward the loaded side keeps the obliques working every rep.
Common mistakes
- Arching the lower back to finish the press, which trades shoulder range for spinal extension.
- Standing square with the feet level, which makes it harder to stop the trunk rotating toward the load.
- Pushing the head forward as the bar rises, which shortens the neck and loads the traps.
- Fighting the bar straight up instead of along its arc, which stalls the rep against the anchor.
Frequently asked questions
What muscles does the Single-Arm Landmine Press work?
The Single-Arm Landmine Press trains the shoulders as the main target. Expect the core, traps, and triceps to take some of the load as well.
What equipment do I need for the Single-Arm Landmine Press?
The Single-Arm Landmine Press needs a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Single-Arm Landmine Press suitable for beginners?
With some training behind you. The Single-Arm Landmine Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Single-Arm Landmine Press at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Single-Arm Landmine Press should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to the Single-Arm Landmine Press?
Arnold Press, Kettlebell Thruster, and Band Lateral Raise train the same primary muscles as the Single-Arm Landmine Press. Pick whichever one matches the equipment in front of you.