Landmine Single Arm Press
Master the landmine single-arm press to build powerful shoulders and upper chest strength. This unilateral exercise also engages your core for stability.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Landmine Single Arm Press
Band Single Arm Shoulder Press
Shoulders · Deltoid Anterior · Band
Landmine Press
Shoulders · Body weight
Dumbbell Standing One Arm Palm In Press
Shoulders · Deltoid Anterior · Dumbbell
Landmine Kneeling One Arm Shoulder Press
Shoulders · Deltoid Anterior · Leverage machine
Description
The landmine single-arm press is a shoulder exercise that targets the deltoid muscles and also works the core due to the unilateral load.
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How to do Landmine Single Arm Press
- 01Setup
Position a barbell in a landmine attachment. Stand facing the landmine, holding the end of the barbell with one hand at shoulder height, elbow tucked.
- 02Setup
Adopt a staggered stance with the foot opposite your pressing arm slightly forward for balance, ensuring your core is braced and spine is neutral.
- 03
Press the barbell upward and slightly across your body in an arc by extending your elbow and driving through your shoulder, exhaling as you press.
- 04
Continue until your arm is fully extended without locking your elbow or shrugging your shoulder excessively towards your ear.
- 05
Slowly lower the barbell back to the starting position with control, resisting the weight throughout the eccentric phase and inhaling as you descend.
Tips
- Focus on driving the weight slightly across your body and upward, actively engaging your anterior deltoid and upper pectoral muscles.
- Maintain a tight core throughout the movement to prevent unwanted torso rotation and ensure spinal stability, especially with heavier loads.
- Avoid letting your shoulder shrug excessively; keep your shoulder blade depressed and slightly retracted to protect the shoulder joint.
- Control the eccentric (lowering) phase to maximize muscle time under tension, which is crucial for strength and hypertrophy.
Common mistakes
- Arching the lower back excessively puts undue stress on the lumbar spine; instead, brace your core tightly and maintain a neutral spine throughout the movement.
- Using too much momentum to lift the weight reduces target muscle engagement; focus on a controlled, deliberate press and a slow, controlled lower.
- Shrugging the shoulder towards the ear can lead to impingement; actively depress and retract your shoulder blade to keep your shoulder packed and stable.
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Get Ellim — FreeQuestions
What muscles does Landmine Single Arm Press work?
Landmine Single Arm Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Landmine Single Arm Press good for beginners?
Landmine Single Arm Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine Single Arm Press?
You need Body weight to perform Landmine Single Arm Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine Single Arm Press?
Focus on driving the weight slightly across your body and upward, actively engaging your anterior deltoid and upper pectoral muscles. Maintain a tight core throughout the movement to prevent unwanted torso rotation and ensure spinal stability, especially with heavier loads. Avoid letting your shoulder shrug excessively; keep your shoulder blade depressed and slightly retracted to protect the shoulder joint. Control the eccentric (lowering) phase to maximize muscle time under tension, which is crucial for strength and hypertrophy.
What are common mistakes when doing Landmine Single Arm Press?
Arching the lower back excessively puts undue stress on the lumbar spine; instead, brace your core tightly and maintain a neutral spine throughout the movement. Using too much momentum to lift the weight reduces target muscle engagement; focus on a controlled, deliberate press and a slow, controlled lower. Shrugging the shoulder towards the ear can lead to impingement; actively depress and retract your shoulder blade to keep your shoulder packed and stable.
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Free · iPhone only · Available on the App Store