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Last updated March 5, 2026
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shoulderschest
Landmine Press - Single Arm
Press one end of a landmine barbell overhead with one arm, angling the press slightly forward.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersupper chest
Secondary
tricepsdeep abs / coreribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Secure one end of a barbell in a landmine attachment or wedge it into a corner.
- Stand facing the barbell end and grip it with one hand at shoulder level.
- Stagger your stance slightly with the opposite foot forward for balance.
- Step 2Execution
- Brace your core tightly to prevent torso rotation.
- Press the barbell up and slightly forward until your arm is fully extended.
- The arc of the press naturally angles forward due to the landmine pivot point.
- Keep your shoulder packed and avoid shrugging at the top.
- Step 3Return
- Lower the barbell slowly back to shoulder height.
- Maintain core tension to resist rotation throughout.
- Complete all reps on one side, then switch arms.