Landmine Single Arm Press
Landmine Single Arm Press Exercise Description
The landmine single-arm press is a unilateral, angled pressing pattern using a barbell anchored at one end. It targets the anterior and lateral deltoid and triceps, with key assistance from the serratus anterior and other scapular upward rotators; the upper chest and core musculature contribute as stabilizers. The bar’s fixed arc guides you to press in the scapular plane, promoting natural scapulohumeral rhythm with upward rotation and a controlled reach at the top. Because only one side presses at a time, the trunk must resist extension and rotation, encouraging a stable, neutral spine throughout. This variation is a strong choice when you want an overhead-style press with a forward-and-up path that supports shoulder mechanics while reinforcing full-body tension.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral
- Assisting Muscles: Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Pectoralis Major - Clavicular Head, Rectus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Landmine Single Arm Press Exercise
‘- Secure one end of a barbell in a landmine attachment on the floor.
– Stand facing the bar with a staggered stance, feet about hip-width; working-side foot slightly back.
– Hold the end of the barbell in the working hand at shoulder height; forearm vertical, wrist neutral, knuckles under the end cap.
– Set ribs down, brace your core, lightly squeeze glutes, and keep a tall posture with a neutral spine and packed neck.
– Keep the elbow slightly in front of the torso (scapular plane) and shoulders gently depressed.
– Exhale as you press the bar up and forward along its arc until the arm is straight without locking hard; allow the scapula to upwardly rotate and slightly protract—finish with a controlled “reach,” not a shrug.
– Inhale as you lower with control, guiding the elbow back to just in front of the ribs; keep the forearm vertical and the wrist stacked.
– Keep pelvis and chest square; avoid leaning, rib flare, or lumbar arching.
– Maintain full-foot pressure; do not let the bar drift across your midline.
– Switch sides and perform the same steps on the other arm.
Landmine Single Arm Press Tips
‘- Stand in a staggered stance with feet about hip-width and the working-side foot slightly back.
– Hold the bar at shoulder height with a vertical forearm, neutral wrist, and knuckles under the end cap.
– Set ribs down, brace your core, lightly squeeze glutes, and keep a tall posture with a neutral spine and packed neck.
– Keep the elbow slightly in front of the torso in the scapular plane with shoulders gently depressed.
– Exhale as you press the bar up and forward along its arc until the arm is straight without locking hard.
– Allow the scapula to upwardly rotate and slightly protract, finishing with a controlled reach rather than a shrug.
– Inhale as you lower the bar with control, guiding the elbow back to just in front of the ribs.
– Keep the forearm vertical and the wrist stacked throughout the movement.
– Keep pelvis and chest square, avoiding leaning, rib flare, or lumbar arching.
– Maintain full-foot pressure and do not let the bar drift across your midline.
Landmine Single Arm Press Beginner Introduction
The landmine single-arm press offers a single-arm, diagonal pressing option using a barbell that pivots from the floor. One hand works against the end of the bar, while the rest of the body organizes around it. This movement emphasizes the front and side of the shoulders and the triceps, with help from the rib cage muscles, upper chest, and core to steady the load. Because the bar moves along a fixed path, the arm follows a smooth, guided line rather than a free, straight-up motion.
As the weight travels upward and slightly forward, the shoulder blade tends to glide cleanly along the ribs, supporting a strong finish overhead. The one-sided setup challenges the midsection, hips, and legs to stay firm against unwanted arching or twisting, reinforcing alignment through the entire body. Many lifters choose this overhead pressing variation when a more shoulder-friendly path is desired, while still building strength, control, and solid whole-body tension.