Single Arm Landmine Press

The single-arm landmine press is a compound pressing exercise performed with a barbell anchored in a landmine attachment, pressed from the shoulder along the bar's natural diagonal arc. Because the bar travels up and forward rather than straight overhead, the movement places less stress on the shoulder joint than a traditional overhead press while still building pressing strength in the shoulders, chest, and triceps. Pressing with one arm at a time also demands significant core bracing to resist rotation, making it a useful strength and anti-rotation stability exercise in one movement.

Muscles Targeted

• Primary: Anterior deltoid, upper pectoralis major, triceps brachii
• Secondary: Serratus anterior, upper trapezius
• Tertiary: Obliques and deep core (anti-rotation stabilizers), glutes

Starting Position

Load one end of a barbell into a landmine attachment (or wedge it securely into a corner) and stand facing the anchor point. Take a shoulder-width or slightly staggered stance, brace your core, and grip the loaded end of the bar with one hand at shoulder height, elbow bent and palm facing inward. Rest your free hand on your hip or against your ribs for feedback on staying upright.

Execution Steps

1. Rack the bar at shoulder height, elbow tucked roughly under the bar rather than flared out
2. Brace your core hard to resist the bar's tendency to pull your torso off-center
3. Press the bar up and forward, following its natural diagonal arc rather than forcing it straight overhead
4. Extend your elbow fully at the top without shrugging your shoulder up toward your ear
5. Pause briefly at full extension, keeping your torso square
6. Lower the bar back to your shoulder under control, resisting the weight rather than letting it drop
7. Complete all reps on one side, then switch arms and repeat

Form Cues

• Press along the bar's arc: Fighting the natural diagonal path to force a vertical press increases shoulder strain
• Brace the core before every rep: This is what keeps the torso from rotating or side-bending toward the working arm
• Keep the wrist stacked over the elbow: A bent-back wrist reduces pressing power and stresses the joint
• Drive the press from the shoulder and chest, not by shrugging the trap upward
• Keep a slight stagger or split stance if pure rotation resistance is a limiting factor early on

Common Mistakes

• Rotating the torso to help press the weight up: This defeats the anti-rotation benefit of the exercise and reduces shoulder and triceps loading; brace the obliques and keep the hips and shoulders square.
• Using leg drive or bouncing to launch the bar: This turns a controlled press into a push press without intending to; keep the lower body still unless deliberately training a push variation.
• Letting the wrist bend backward under load: This reduces force transfer and stresses the wrist; keep a firm, neutral wrist position throughout.
• Stopping short of full elbow extension: Partial reps reduce triceps involvement and overall strength development; press to a complete, controlled lockout.
• Standing too close to or far from the anchor point: An awkward starting distance changes the bar's arc unnaturally; adjust your stance so the press path feels smooth from shoulder to lockout.

Variations

• Half-kneeling landmine press: Removes leg drive and increases the core anti-rotation demand
• Tall-kneeling landmine press: A more upright kneeling variation that still limits lower-body assistance
• Landmine press with forward lunge: Adds lower-body coordination and stability demand to the pressing movement
• Two-arm landmine press: Pressing with both hands on the bar removes the anti-rotation component for a more straightforward strength builder
• Landmine push press: Adding leg drive allows heavier loads to be pressed for power-focused training

Tips for Progression

• Increase the load in small increments once all reps are completed with a full lockout and stable torso
• Switch to the half-kneeling variation to remove leg assistance and increase the strict pressing and core demand
• Progress reps into the 10-12 range before adding significant additional weight
• Add the lunge or push-press variation once the basic standing press is consistently strong and controlled

Training Notes

Include the single-arm landmine press two times per week as a shoulder and chest accessory, typically after heavier bilateral pressing work like bench press or standing barbell press. Use 8-12 reps per arm for 3 sets, resting 60-90 seconds between sets. The unilateral, angled pressing path makes it a useful option for lifters managing shoulder discomfort with traditional overhead pressing.