Single-Arm Landmine Press
Follow the arc, keep the ribs down. The single-arm landmine press pushes the bar up and slightly forward along its own path, which is far kinder to a shoulder than a strict vertical press. Twisting the torso to help is the fault. For a shoulder that dislikes overhead work it is often the most comfortable press available.
Setup
- Barbell in a landmine, hold the end at one shoulder, split or square stance.
- Ribs down, glutes engaged.
How To Do It
- Press the bar up and slightly forward along its arc.
- Finish with the arm straight, shoulder blade travelling with it.
- Lower under control to the shoulder.
Breathing
Exhale on the press.
Common Mistakes
- Twisting the torso to help the press.
- Fighting the arc. The bar travels forward as well as up.
Programming It
Three sets of 8-12 per arm.
Why This Exercise Works
Pressing one arm on an arc between flat and overhead hits the range most shoulders tolerate when strict overhead pressing does not. Because the load is on one side, the trunk spends the whole set refusing to rotate, so you get a press and an anti-rotation exercise for the price of one.
Where You Should Feel It
Shoulder and upper chest on an arc that suits stiff shoulders, plus the trunk resisting the rotation the offset load creates.
Where It Fits in a Program
The arcing bar path is far kinder to the shoulder than a strict vertical press. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the single-arm landmine press: add a small plate, or press from half-kneeling to remove the legs. To regress it: shorten the range to where the shoulder stays comfortable.
Who It's For
Anyone whose shoulder dislikes overhead pressing. Often the most comfortable single-arm press available.
Equipment and Substitutions
This version uses a landmine and a barbell. No bar available? A dumbbell or machine version below trains the same muscles; you will move less total weight but the pattern survives.
Related Exercises
- Landmine Press · Shoulders, Upper Chest, Core
- Overhead Press · Shoulders, Triceps, Core
- Z-Press · Shoulders, Core
- Single-Arm Overhead Press · Shoulders, Core
- Band Overhead Press · Shoulders, Triceps, Core
- Kettlebell Press · Shoulders, Core
- Half-Kneeling Press · Shoulders, Core
- Battle Ropes · Shoulders, Core, Conditioning
Common Questions
What muscles does the single-arm landmine press work?
The single-arm landmine press primarily trains the shoulders, chest, core.
How many sets and reps should I do?
Three sets of 8-12 per arm.
What are the most common single-arm landmine press mistakes?
Most often: twisting the torso to help the press; fighting the arc.
Do I need a landmine and a barbell to do this?
This version uses a landmine and a barbell, and it trains the shoulders, chest, core. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The single-arm landmine press puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.