Single Arm Landmine Press

Single Arm Landmine Press is an intermediate compound push using barbell. It loads Shoulders.

Why this lift

The Single Arm Landmine Press is a intermediate compound push lift. It primarily loads Shoulders. Chest, Triceps, Abs help. You need barbell. Most programs place it near the start of a session, while you are fresh.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Shoulders
• Secondary: Chest, Triceps, Abs

Setup

• Set barbell. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Shoulders as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Single Arm Landmine Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Single Arm Landmine Press does not agree with you, Arnold Press trains Shoulders with a different setup.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders

FAQ

What muscles does the Single Arm Landmine Press work?

The Single Arm Landmine Press works Shoulders (primary), Chest, Triceps, Abs (secondary).

What equipment do I need for the Single Arm Landmine Press?

You need barbell.

Is the Single Arm Landmine Press suitable for beginners?

Not as a first-week lift. The Single Arm Landmine Press is marked intermediate — learn a simpler variation from the related lifts below, then come back.