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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-12 reps per arm. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels One-Arm Landmine Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for One-Arm Landmine Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for One-Arm Landmine Press is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.