Landmine Single Arm Press
Description
The landmine single-arm press is a unilateral overhead pressing variation where you press the end of a landmine barbell with one arm. The single-arm loading creates significant anti-rotation core demand while the angled bar path is shoulder-friendly.
Equipment Required
Landmine Single Arm Press Instructions
- Set up a landmine. Hold the free end at shoulder height with your right hand.
- Stand in a staggered stance, right foot slightly forward.
- Press the barbell end upward along its arc with your right arm.
- Lock out at the top. Core braced to prevent rotation.
- Lower under control.
- Complete reps, then switch arms.
- The single-arm loading demands anti-rotation core strength.
- Use moderate weight. Aim for 8 to 12 reps per arm.
Landmine Single Arm Press Form & Visual
Landmine Single Arm Press Benefits
- Unilateral pressing with anti-rotation core demand
- Shoulder-friendly arc path
- Exposes left-right imbalances
- Builds pressing strength per arm
- Easy to set up
- Versatile — can be done standing, kneeling, or half-kneeling
Landmine Single Arm Press Muscles Worked
- Anterior deltoid
- Pectoralis major (upper)
- Triceps brachii
- Core (anti-rotation)
- Serratus anterior
Landmine Single Arm Press Variations & Alternatives
- Landmine Press (two-arm)
- Landmine Squat and Press
- DB Standing Overhead Press
- Half-Kneeling Landmine Press
- KB Strict Press
