One-Arm Landmine Press
Primary
Shoulders
Secondary
Triceps, Core, Upper chest
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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For training your shoulders, the One-Arm Landmine Press is a solid intermediate-level pushing movement in the compound category. Use for unilateral pressing and addressing strength imbalances.
Everything You Need to Know About the One-Arm Landmine Press
The One-Arm Landmine Press is a intermediate difficulty exercise that targets your Front shoulders (anterior deltoid) and Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral pressing and addressing strength imbalances. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters and athletes seeking functional strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
One-Arm Landmine Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the One-Arm Landmine Press?
- 1
Set up a barbell in a landmine attachment or wedged in a corner.
- 2
Stand facing the landmine at a slight angle, holding the end with one hand.
- 3
Position the bar at shoulder height with your elbow bent.
- 4
Press the bar up and away from your body in an arcing motion.
- 5
Lock out at the top, then lower with control.
- 6
Complete all reps on one side before switching arms.
What are the best tips for the One-Arm Landmine Press?
The landmine provides a natural arc that is shoulder-friendly.
Stagger your stance with the opposite foot forward for balance.
Keep your core tight to prevent rotation during the press.
Focus on driving through your shoulder, not your arm.
Common One-Arm Landmine Press mistakes
Standing too close or far from the landmine anchor.
During any pressing movement like the One-Arm Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Allowing the torso to rotate during the press.
During any pressing movement like the One-Arm Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Not fully extending the arm at the top position.
Cutting the range of motion short on the One-Arm Landmine Press means your Front shoulders (anterior deltoid) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Using momentum instead of controlled strength.
Bouncing or using momentum during the One-Arm Landmine Press takes work away from your Front shoulders (anterior deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
One-Arm Landmine Press — who it's best for
Intermediate lifters and athletes seeking functional strength.
How to Program the One-Arm Landmine Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps per arm. Rest 60-90s.
What are good alternatives to the One-Arm Landmine Press?
Landmine Shoulder Press
Single-Arm Dumbbell Press
Other Variations
- Kneeling Landmine Press
- Half-Kneeling Landmine Press
- Landmine Push Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One-Arm Landmine Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure the landmine is securely anchored before pressing.
- Control the descent to avoid shoulder strain.
- Start with lighter weight to learn the movement arc.