Shoulders · Barbell
Landmine Single-Arm Press
The landmine single-arm press is a unilateral strength exercise that moves the barbell along a natural, upward-angled arc. It develops the anterior deltoids, upper chest, and core stabilizers while offering a joint-friendly alternative to strict vertical overhead pressing.
How to do it
- Secure one end of a barbell in a landmine attachment or in a corner to anchor it.
- Stand facing the barbell, feet shoulder-width apart.
- Grasp the end of the barbell with one hand, holding it at shoulder level with your elbow bent.
- Position your other hand on your hip or extend it for balance.
- Inhale and brace your core. As you exhale, press the barbell upwards and slightly forward with one arm, fully extending your arm.
- Keep your torso stable and avoid leaning to the side.
- Focus on using your shoulder and chest muscles on the pressing side.
- Pause briefly at the top of the movement with your arm fully extended.
- Slowly lower the barbell back to shoulder level, controlling the movement.
Common mistakes
- Leaning the torso backward or twisting to the side shifts tension off the shoulder and strains the lower back.
- Flaring the elbow excessively out to the side places unnecessary stress on the rotator cuff.
- Dropping the barbell without control during the eccentric phase wastes half of the repetition and destabilizes your balance.
Tips
- Set up in a staggered stance with the leg opposite to your working arm forward to create a solid base.
- Allow the shoulder blade to smoothly upwardly rotate and reach slightly at the top to fully engage the serratus anterior.
- Keep your ribs pulled down and glutes squeezed to prevent your lower back from arching under load.
Sets and reps
For shoulder hypertrophy and unilateral strength, perform 3 to 4 sets of 8 to 12 reps per arm. Rest for 60 to 90 seconds between sides.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why is this press preferred for individuals with shoulder discomfort?
The angled path avoids the impingement zone of strict overhead pressing and requires less thoracic spine extension. If shoulder pain persists, stop the movement and consult a specialist.
How can you set up a landmine press without a dedicated attachment?
Place the non-working sleeve of the barbell firmly into a corner, wrapping it in a towel or resting it inside a heavy rubber bumper plate to prevent slipping.
