Landmine Single Arm Push Press

Landmine Single Arm Push Press Exercise Description

The landmine single arm push press is a power-assisted vertical press using a barbell anchored in a landmine. It blends a shallow leg dip and rapid hip/knee extension with an overhead press to drive the load along a forward-angled arc. Primary movers are the deltoids and triceps, with assistance from the legs and hips for the drive; the core resists trunk extension and rotation to keep the ribcage stacked over the pelvis. The landmine’s angle places the arm in the scapular plane, encouraging natural scapular upward rotation and a stable overhead finish slightly in front of the head. This variation develops shoulder strength and whole-body coordination while challenging unilateral control and midline stability.

Muscle Groups: Delts, Shoulders, Triceps
Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Lateral
Stabilizing Muscles: External Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
Body Area: Upper Body
Body Parts: Arms, Shoulders, Upper Arms
Body Surface: Back, Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Outer Tricep
Movement Direction: Vertical
Muscle Position: Anterior, Posterior
Gender: Male

How To Do The Landmine Single Arm Push Press Exercise

‘- Anchor a barbell securely in a landmine. Stand tall with feet hip-width.
– Hold the bar’s sleeve at the same-side shoulder; forearm vertical, wrist neutral, elbow slightly in front of the bar.
– Set a neutral spine: ribs down, brace the torso, eyes forward.
– Take a small, controlled dip by bending hips, knees, and ankles; torso stays upright, heels remain on the floor, knees track over toes.
– Drive hard through the floor to extend hips and knees, then transfer that momentum into the press.
– Press along the landmine’s arc until the elbow is fully extended and the biceps is near the ear; allow the scapula to upwardly rotate and elevate.
– Avoid arching the low back or flaring the ribs at lockout; keep the wrist stacked over the forearm.
– Lower the bar back to the shoulder under control, re-bending the knees slightly to absorb.
– Maintain balance and trunk tension throughout; switch arms to train both sides.

Landmine Single Arm Push Press Tips

‘- Stand tall with feet about hip-width to create a stable base.
– Hold the bar at the same-side shoulder with a vertical forearm, neutral wrist, and elbow slightly in front of the bar.
– Set a neutral spine by keeping the ribs down, torso braced, and eyes forward.
– Use a small, controlled dip by bending hips, knees, and ankles while keeping the torso upright and heels on the floor.
– Let the knees track over the toes during the dip to stay aligned with the feet.
– Drive hard through the floor to extend the hips and knees before transferring that momentum into the press.
– Press the bar along the landmine’s arc until the elbow is fully extended and the biceps is near the ear, allowing the scapula to upwardly rotate and elevate.
– At lockout, avoid arching the low back or flaring the ribs, and keep the wrist stacked over the forearm.
– Lower the bar back to the shoulder under control, slightly re-bending the knees to help absorb the load.
– Maintain balance and trunk tension for the entire rep and repeat on the other side.

Landmine Single Arm Push Press Beginner Introduction

The landmine single arm push press is a dynamic overhead pressing variation that uses a barbell fixed into a landmine attachment. The bar travels on a diagonal path in front of the body while one hand guides it from shoulder height to a strong overhead position. A quick dip and rise through the legs and hips helps propel the bar upward, turning this into a full-body power movement rather than a strict shoulder-only press.

Because only one arm works at a time, the exercise places significant demand on the shoulders and arms while the legs, hips, and core contribute to driving and stabilizing the load. The angled setup encourages a more natural pressing path for the working shoulder, finishing with the hand slightly forward of the head and the shoulder blade moving smoothly. Throughout the motion, the midsection resists leaning back or twisting, building strong anti-rotation control and improving coordination between the upper and lower body on each side.