Primary
Shoulders
Secondary
Triceps, Core, Upper chest
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how One-Arm Landmine Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Set up a barbell in a landmine attachment or wedged in a corner.
Stand facing the landmine at a slight angle, holding the end with one hand.
Position the bar at shoulder height with your elbow bent.
Press the bar up and away from your body in an arcing motion.
Lock out at the top, then lower with control.
Complete all reps on one side before switching arms.
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.
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.
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 can reduce the training stimulus for your Front shoulders (anterior deltoid). Use the largest comfortable range you can control without changing the intended setup.
Using momentum instead of controlled strength.
Bouncing or using momentum during the One-Arm Landmine Press makes the movement harder to control and can shift work away from your Front shoulders (anterior deltoid). Use a load you can move smoothly through the intended range.
Intermediate lifters and athletes seeking functional strength.
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.
This is one example of how One-Arm Landmine Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.