Single Arm Landmine Press

How to Perform the Single Arm Landmine Press

Set up a barbell in a landmine attachment or securely wedge one end into a corner.
Stand facing the end of the barbell in a staggered stance with the foot opposite your pressing arm slightly forward.
Pick up the end of the barbell with one hand and bring it to shoulder height, holding it at the end with a firm grip.
Brace your core tightly and maintain an upright torso.
Press the barbell upward and forward along its natural arc by extending your arm, engaging your shoulder and chest.
At the top, fully extend your arm without over-reaching, keeping your core braced.
Slowly lower the barbell back to shoulder height under control and repeat for the desired number of repetitions before switching arms.

Leaning back excessively during the press

Stay upright with your core braced; leaning back turns this into more of a chest exercise and stresses the lower back.

Using the legs to push the weight up

Keep your legs relatively stable and focus on pressing with the shoulder and arm for a strict press.

Flaring the elbow out wide

Keep your elbow at roughly a 45-degree angle to your torso for optimal shoulder mechanics and safety.

✓Shoulder-friendly pressing angle that is easier on the joints than vertical overhead pressing.
✓Demands significant core stability due to the unilateral loading.
✓Builds functional pressing strength with a unique range of motion.

●The angled path of the landmine is naturally shoulder-friendly, making this a great option if overhead pressing causes discomfort.
●Focus on pressing through the shoulder rather than just extending the arm.
●Experiment with your stance width and stagger to find the most stable and powerful pressing position.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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