The single-arm landmine press might look a little different, but it works like magic. It’s not just another shoulder move. It’s a smart, joint-friendly way to build strength, power, and control — all at once.
This press is done using a barbell fixed at one end. The movement goes up and forward at an angle. That’s what makes it feel so natural on the shoulder joint. Anyone who struggles with overhead presses will love how this one feels.
What Is the Single-Arm Landmine Press?
This press uses only one arm at a time. That adds a challenge to your balance and core. The barbell is placed in a landmine attachment or a corner. You hold the other end with one hand, press it forward and slightly up.
Unlike a strict overhead press, this move follows a curved path. That’s easier on the shoulders and wrists. It’s perfect for people recovering from shoulder pain or trying to improve control.
Which Muscles Work the Most?
Even though it looks simple, this press lights up many muscles:
- Shoulders do most of the pressing
- Triceps help extend the arm
- Core keeps the body from twisting
- Upper chest assists with the push
- Back muscles help stabilize the weight
Because it’s a single-arm move, one side of the body works at a time. That trains strength and balance together.
Why Choose the Landmine Press?
It’s a safer option than traditional overhead presses. The angled bar path protects the joints. That makes it great for people with shoulder tightness or limited range of motion.
It’s also good for improving posture. The press angle encourages a tall, upright torso. No more leaning back like in a heavy barbell press.
Plus, this move builds strength that feels real. It helps in daily tasks, like lifting bags overhead or reaching up with control.
How to Do the Single-Arm Landmine Press
Here’s a step-by-step way to get it right:
- Place one end of a barbell in a landmine attachment or corner of a wall.
- Load the other end with a light plate to start.
- Stand with feet shoulder-width apart. Hold the end of the barbell with one hand at shoulder level.
- Brace your core and keep your chest tall.
- Press the barbell up and slightly forward until your arm is extended.
- Slowly return the bar to the starting point.
Complete your reps on one side before switching to the other.
Best Form Tips
- Keep the wrist straight and strong during the press.
- Don’t let the elbow flare too far out.
- Stay upright. Avoid leaning to the side.
- Push with control — no jerky movements.
How Many Reps Should You Do?
That depends on your goal. Here are two popular setups:
- For strength: 4 sets of 6–8 reps per arm, rest 60–90 seconds
- For muscle tone and endurance: 3–4 sets of 10–12 reps, rest 30–45 seconds
Try adding it to upper body or full-body sessions. It fits almost anywhere.
Variations to Try Next
Once you master the basic press, level it up with these:
- Half-Kneeling Landmine Press: One knee down helps improve balance and core focus
- Push-Press Version: Use your legs to help drive the bar up for more power
- Rotational Press: Add a torso twist at the top for core and shoulder control
- Double-Arm Press: Use both hands to press if you want heavier weight or more power
Each variation trains your body in a slightly new way.
When to Use This Move
This is great early in a workout — when you’re fresh. It works well before heavy lifts or right after mobility drills. You can also use it as a warm-up to open the shoulders before big pressing movements.
It’s also a solid choice for athletes. It trains power, balance, and one-sided control — skills that matter in sports and life.
Who Should Be Cautious?
If someone has serious shoulder injuries, they should check with a pro before trying this. Also, anyone new to lifting should start light and move slow. Rushing into heavy weights could lead to bad form.
Final Thought
The single-arm landmine press is simple, smart, and super effective. It builds strength in the shoulders, stability in the core, and control throughout the body. It’s a solid upgrade from basic presses. Whether you’re rehabbing or building new power, this press belongs in your routine.
