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Single Arm Landmine Press

Single Arm Landmine Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Traps, Triceps

Workout Type

Strength training 

Gym Gear


Fitness Level




Power Move


Target Muscles: Shoulders, Abs, Traps, Triceps

Single Arm Landmine Press Overview

The single-arm landmine press is a variation of the shoulder press that focuses on shoulder muscles. This will also train the triceps and traps muscles indirectly.

Each deltoid is worked unilaterally by the single-arm landmine press. This allows you to isolate each side, ensuring that they grow and strengthen simultaneously.

How to Do It?

  • First, stand with your spine straight, and your feet should be wide open.
  • Hold the barbell in one hand while keeping the other on your ribs to watch your spinal alignment.
  • Breathe deeply and push to lockout by stretching the elbow and the shoulder, keeping the barbell in place.
  • Slowly bring the barbell down to your shoulder's starting position.

Single Arm Landmine Press Tips

  • When the knee is in flexion, press with the opposite arm.
  • Allowing the head to lean forward considerably is not a good idea.
  • Exhale as you squeeze the bicep towards the ear.
  • Look for lack of thoracic spine extension or shoulder flexion if you feel any pressure in your neck or traps throughout the action.
  • Maintaining strain on the shoulders by keeping the elbows slightly bent at the top and without locking out completely.
  • If you can't lock your elbows out overhead, it could indicate inadequate shoulder mobility caused by upward scapular rotation.
  • Make sure your rib cage isn't protruding and that you're not in a position of severe hyperextension.
  • To avoid yourself from overreach as you press, have a staggered stance.

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