Landmine Single Arm Press
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Shoulders
- Type
- Strength
The landmine single arm press is a unilateral upper-body strength exercise that primarily targets the pectoralis major sternal head, with strong assistance from the front deltoid, upper chest, and triceps. Using a barbell anchored at one end in a landmine attachment, the angled pressing path reduces shoulder stress while building functional pushing strength and correcting left-right imbalances.
How to do the Landmine Single Arm Press
- 1Anchor one end of a barbell in a landmine attachment or corner of a room, and load the free end with an appropriate weight.
- 2Stand facing the barbell, feet shoulder-width apart, in a slight athletic stance with knees softly bent.
- 3Grip the free end of the barbell with one hand, fingers wrapped firmly around the sleeve, and hold it at shoulder height with your elbow bent at roughly 90 degrees.
- 4Brace your core, squeeze your glutes, and keep your torso upright — avoid leaning excessively toward or away from the bar.
- 5Press the barbell up and forward along its natural arc until your arm is fully extended overhead at about a 45-degree angle.
- 6Pause briefly at the top with your shoulder packed down and elbow locked out.
- 7Slowly lower the bar back to shoulder height under control, following the same arc.
- 8Complete all reps on one side before switching to the other arm.
Form tips
- Keep your shoulder blade pulled down and back throughout the press — avoid shrugging your trap toward your ear as the weight rises.
- Drive through your planted foot and brace your obliques on the working side to generate a stable base; a slight stagger stance can help balance.
- Let the bar follow its natural arc rather than trying to press straight up — fighting the landmine's path wastes energy and strains the wrist.
- Start with a lighter load than you expect to need: the offset loading challenges stability muscles that are often underdeveloped compared to primary movers.
- Control the eccentric (lowering) phase for at least two seconds to maximize chest and shoulder engagement.
Common mistakes
- Flaring the elbow excessively outward — this shifts stress from the chest onto the shoulder joint and increases injury risk; keep the elbow at roughly 45 degrees from your torso.
- Leaning the torso heavily toward the bar — excessive lateral lean turns the movement into a side press and removes load from the pectorals; stay tall and brace the core.
- Shrugging the shoulder at the top — elevating the trap reduces shoulder stability and can impinge the joint; actively depress and pack the shoulder throughout.
- Rushing through reps without control — using momentum bypasses the target muscles and reduces time under tension; press deliberately and lower slowly.
- Neglecting the non-working side — asymmetrical bracing lets the hips and torso rotate away from the bar; engage your whole body and keep your hips square to the front.
Frequently asked questions
What muscles does the landmine single arm press work?
The primary muscle is the pectoralis major sternal head (lower and mid chest). The main synergists are the anterior deltoid (front shoulder), pectoralis major clavicular head (upper chest), and triceps brachii. Core and hip stabilizers are also heavily engaged to resist rotation.
How is the landmine single arm press different from a dumbbell shoulder press?
The landmine press follows a fixed arc that combines a horizontal and vertical pushing component, placing more load on the chest than a strict overhead dumbbell press. The angled path is also gentler on the shoulder joint, making it a useful option for lifters with overhead mobility restrictions.
Should I use a standing or kneeling position?
Standing is the most common and functional option, as it challenges full-body stability. Kneeling on the same-side knee reduces lower-body assistance and increases core demand, which can be useful for isolating upper-body strength or for those with balance limitations.
How much weight should I start with?
Begin lighter than you think is necessary — the unilateral loading and rotational demands challenge stabilizer muscles that are rarely taxed by bilateral pressing. A 10–25 lb plate is a common starting point; increase weight only when you can complete all reps with a stable torso and full range of motion.
Can the landmine single arm press replace the bench press?
It can complement but not fully replace the flat bench press. The landmine press excels at building unilateral strength, improving shoulder health, and training rotational stability. However, the bench press allows greater absolute loading and more isolated horizontal chest development, so including both exercises offers the most complete chest training.
