Landmine Press (Single Arm)
The single arm landmine press is a barbell exercise targeting the shoulders, with secondary emphasis on the triceps and chest. The angled pressing path of the landmine reduces shoulder joint stress while building unilateral pressing strength.
How to do it
- Secure one end of a barbell into a landmine attachment or wedge it into a corner.
- Stand facing the barbell and grasp the free end with one hand at shoulder height.
- Stagger your stance for balance and keep your core braced.
- Press the barbell upward and forward in an arcing motion until your arm is fully extended.
- Slowly lower the barbell back to the starting position and repeat, then switch arms.
Form cues
- Brace your core before you start moving.
- Keep your elbow tucked at a natural angle.
- Press the bar up and forward in a smooth arc.
- Lower the bar under control back to your shoulder.
Breathing: Exhale as you press the barbell upward and forward, and inhale as you slowly lower it back to the starting position.
Common mistakes
- Using momentum from your legs to lift the weight makes the exercise less effective for your shoulders.
- Arching your lower back places unwanted stress on your spine instead of keeping the focus on your upper body.
- Flaring your elbow out too wide can put unnecessary strain on your shoulder joint.
Muscles worked
Primary: shoulders. Secondary: triceps, chest, traps.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per arm, rest 60–90 s
Lose weight
3 sets × 10–12 reps per arm, rest 60 s
Build muscle
3–4 sets × 8–10 reps per arm, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp discomfort in your shoulder or lower back, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a landmine instead of a regular overhead press?
The angled path of the landmine is often more comfortable for the shoulder joint while still building great upper body strength.
How heavy should the barbell be?
Start with just the empty barbell to master the angled pressing path before adding any weight plates.
Should I alternate arms every rep or finish one side first?
Complete all your planned repetitions on one arm before switching to the other side.