One-Arm Landmine Press
Primary
Shoulders
Secondary
Triceps, Core, Upper chest
Equipment
Landmine
Difficulty
Intermediate
Type
Push
One-Arm Landmine Press
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The one-arm landmine press combines the shoulder-friendly arc of landmine pressing with unilateral work that challenges your core anti-rotation. You press one end of a barbell that's anchored at the other end, creating a natural pressing path that's easier on shoulder joints than vertical pressing.
When to use it
Use for unilateral pressing and addressing strength imbalances.
Who it's for
Intermediate lifters and athletes seeking functional strength.
Stand at a slight angle to the landmine, not straight on. Stagger your stance with the opposite foot forward for balance. Your core must fight rotation throughout—if you're twisting, the weight is too heavy. Press up and forward, following the landmine's natural arc.
One-Arm Landmine Press — targeted muscles
Secondary
Stabilizers
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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.
When to Use the One-Arm Landmine Press
Use one-arm landmine pressing when you want unilateral work with a shoulder-friendly pressing angle. It builds core anti-rotation strength alongside shoulder strength. Excellent for athletes who need functional pressing power and for lifters whose shoulders don't tolerate vertical pressing.
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
Frequently Asked Questions About the One-Arm Landmine Press
The One-Arm Landmine Press primarily targets the Front shoulders (anterior deltoid), Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the One-Arm Landmine Press include Triceps, Core (obliques), Upper chest, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Rotator cuff.
The One-Arm Landmine Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters and athletes seeking functional strength. Focus on proper technique and consider starting with easier variations.
For the One-Arm Landmine Press, the recommended approach depends on your goals. 3-4 sets of 8-12 reps per arm. Rest 60-90s. For strength, use 5-8 reps per arm. For muscle growth, perform 10-12 reps per arm. For endurance, complete 12-15 reps per arm.
The One-Arm Landmine Press typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the One-Arm Landmine Press include: Landmine Shoulder Press, Single-Arm Dumbbell Press. These exercises target similar muscle groups as the One-Arm Landmine Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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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.