Single-Arm Landmine Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Stand with feet shoulder-width apart, holding the end of the barbell at chest height with a neutral grip.
• Lean slightly forward into the barbell, stack your joints, and brace the core to create a stable base.
• Press the barbell upward and forward in a diagonal path, extending the elbow completely.
• Reach forward slightly at the top of the press, then return the barbell under control back to the starting position.

Common mistakes

• Leaning too far backward during the press, which excessively arches the lower back.
• Flaring the elbow out wide, which places unwanted stress on the shoulder joint.
• Failing to press through a full range of motion by stopping short of complete elbow extension.

Frequently asked questions

Should I stand with feet parallel or in a split stance?

Both variations are valid; a parallel stance challenges the core more, while a split stance provides greater stability.

Can this exercise be performed kneeling?

Yes, performing the press from a half-kneeling position reduces leg involvement and increases the demand on core stability.

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