Landmine Single Arm Press
Landmine Single Arm Press Exercise Description
The Landmine Single Arm Press is a unilateral, angled press performed with a barbell anchored in a landmine or securely in a corner. The bar’s fixed arc places your arm in the scapular plane, between an overhead and incline press, promoting a natural press path. Primary movers are the anterior deltoid and triceps brachii, with assistance from the clavicular (upper) pectoral fibers; the serratus anterior contributes to upward rotation of the scapula. Your trunk and hips work isometrically to resist extension and rotation, keeping the ribcage stacked over the pelvis and the spine neutral. The single‑arm setup allows focused control of shoulder path and grip alignment, while reinforcing smooth scapulohumeral rhythm. This guide covers the standing version commonly used in strength training settings.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Quadratus Lumborum, Rectus Abdominis
- 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: Other
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Landmine Single Arm Press Exercise
‘- Set a barbell in a landmine or wedge it securely; face the bar with a stable, hip‑width stance (slight stagger is acceptable).
– Hold the end of the bar sleeve with a neutral grip at the same‑side shoulder; wrist straight, forearm vertical.
– Position the elbow slightly in front of the torso (not flared); shoulder down and back lightly, ribs down, glutes engaged.
– Brace the torso and keep a neutral spine; eyes forward.
– Press the bar up and slightly forward along its arc, keeping the forearm under the bar and the wrist stacked.
– Allow the shoulder blade to upwardly rotate and gently “reach” at the top without shrugging the neck.
– Finish with the arm extended in line with the bar’s angle; avoid arching the lower back or flaring the ribcage.
– Lower the bar under control to the start, elbow tracking just in front of the body.
– Maintain quiet hips and trunk throughout; avoid twisting or side‑bending.
– Switch sides and mirror the setup and path.
Landmine Single Arm Press Tips
‘- Secure the barbell firmly in a landmine or corner before starting.
– Stand facing the bar with a stable hip‑width stance; use a slight stagger only if needed.
– Hold the end of the bar at the same‑side shoulder with a neutral grip, wrist straight and forearm vertical.
– Keep the elbow slightly in front of the torso instead of flared out to the side.
– Set the shoulder lightly down and back, ribs down, and glutes engaged before you press.
– Brace your torso and maintain a neutral spine with eyes forward throughout the movement.
– Press the bar up and slightly forward along its natural arc.
– Keep your forearm stacked under the bar and your wrist stacked as you press.
– Let the shoulder blade upwardly rotate and gently “reach” at the top without shrugging your neck.
– Finish with the arm extended in line with the bar’s angle, avoiding lower‑back arching or ribcage flaring.
– Lower the bar under control, with the elbow tracking just in front of your body.
– Keep hips and trunk quiet, avoiding twisting or side‑bending, and mirror the same setup and path on the other side.
Landmine Single Arm Press Beginner Introduction
The Landmine Single Arm Press is a standing, single‑hand barbell push that uses a bar set in a landmine attachment or wedged into a corner. The bar moves along a fixed curve between straight overhead and a classic incline path, which encourages a comfortable motion for the shoulder. Most of the work comes from the front of the shoulder and the triceps, with help from the upper chest and the muscles along the side of the rib cage.
Because the bar is held with one arm at a time, this exercise highlights side‑to‑side differences in strength and control. The standing position calls on the hips, midsection, and upper body to stay steady against the bar’s angle, so the body resists tipping, twisting, or arching as the weight moves. This creates a strong emphasis on smooth, coordinated movement between the arm and shoulder blade, while the rest of the body maintains a tall, stable posture throughout the press.