Landmine Single Arm Press

Muscles worked

Setup

1. Place one end of a barbell in a landmine attachment or a secure corner.
2. Stand with feet shoulder-width apart or in a staggered stance with the foot opposite the pressing arm forward.
3. Grip the end of the barbell sleeve with one hand at shoulder height, keeping your elbow tucked slightly in front of your ribs.
4. Lean slightly forward into the bar so your body forms a straight line from your head to your rear heel.

How to do it

1. Exhale and press the barbell upward and forward in a diagonal arc until your arm is fully extended.
2. At the peak of the movement, allow your shoulder blade to move naturally by reaching slightly forward.
3. Inhale as you slowly lower the barbell back to the starting position at shoulder height, maintaining tension.
4. Maintain a controlled 2-1-2 tempo (two seconds up, one second pause, two seconds down).

Form checklist

• Keep your core braced and hips square to prevent the torso from rotating toward the bar.
• Avoid arching your lower back as you reach the top of the press.
• Keep your elbow at a 45-degree angle to your body rather than flaring it out to the side.
• Ensure your weight remains balanced on the mid-foot and does not shift entirely to your toes.

Pro tips

• Squeeze the glute on the same side as the pressing arm to create a 'column of stability' through your midsection.
• Think about pushing your body away from the bar rather than just pushing the bar away from you to increase serratus anterior activation.

Make it harder

• Perform the movement from a half-kneeling position (down on the knee of the pressing side) to remove leg drive and increase core demand.
• Add a 'squat-to-press' component by performing a goblet squat before each pressing repetition.

Frequently asked

What muscles does the landmine single arm press work?

The landmine single arm press primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the landmine single arm press?

The landmine single arm press uses cable.

Is the landmine single arm press good for beginners?

The landmine single arm press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Boxing Full Uppercut With Bag And GlovesIntermediate · abs, deltoids, obliques, pectorals, and triceps