A unilateral press performed with one end of a barbell anchored in a landmine, driving the bar upward and slightly forward. It primarily works the shoulder.
How to do the Single Arm Landmine Press#
- Stand with a staggered stance facing the bar and brace your core; grasp the barbell end with one hand at shoulder height.
- Keep your wrist neutral and elbow tucked under the bar so the arm is aligned with your shoulder.
- Drive the bar upward and slightly forward until the arm is nearly extended, exhaling on the press.
- Lower the bar slowly back to shoulder height with control while maintaining a stable torso.
- Complete the desired repetitions then switch sides and repeat with the other arm.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid)
- Secondary: Triceps (Triceps Brachii), Chest (Pectoralis Major), Abs (Rectus Abdominis), Obliques (External & Internal Obliques), Traps (Trapezius)
Common mistakes#
- Allowing the torso to rotate or lean excessively away from the anchor.
- Flaring the elbow out too far instead of keeping it slightly tucked.
- Bending the wrist under load instead of maintaining a neutral grip.
- Using a sudden jerk or body momentum to start the press.
- Dropping the bar on the descent instead of controlling the lowering phase.
