Landmine Single Arm Press

Landmine Single Arm Press


This exercise involves pressing a weight from a single arm while standing on a landmine attachment. It targets the shoulders, triceps, and core muscles.

Muscle Group

Equipment Required

Landmine Single Arm Press Instructions

  1. Start by placing a landmine attachment into a landmine base or securely anchoring a barbell into a corner.
  2. Load weight onto the barbell if desired.
  3. Stand facing the landmine or barbell with your feet shoulder-width apart.
  4. Grasp the end of the barbell with one hand, keeping your elbow close to your body.
  5. Press the barbell up and away from your body until your arm is fully extended.
  6. Lower the barbell back down to your starting position, keeping your elbow close to your body throughout the movement.
  7. Repeat for desired number of reps, then switch sides and repeat with the other arm.

Landmine Single Arm Press Form & Visual

Landmine Single Arm Press

Landmine Single Arm Press Benefits

  • Targets the shoulders, triceps, and core muscles
  • Improves upper body strength and stability
  • Can be done with minimal equipment (just a barbell and weight plates)
  • Allows for unilateral training, which can help correct muscle imbalances
  • Engages the core muscles for added stability and balance
  • Can be modified for different fitness levels by adjusting the weight and reps

Landmine Single Arm Press Muscles Worked

  • Shoulder (deltoids)
  • Triceps
  • Chest (pectoralis major)
  • Core (abdominals and obliques)

Landmine Single Arm Press Variations & Alternatives

  • Landmine Single Arm Press with Rotation
  • Landmine Single Arm Push Press
  • Landmine Single Arm Half-Kneeling Press
  • Landmine Single Arm Standing Press
  • Landmine Single Arm Bottoms Up Press