One-Arm Landmine Press
UnilateralStrength
No video available
The One-Arm Landmine Press is a unilateral strength exercise performed by anchoring a barbell in a landmine attachment and pressing one end overhead from shoulder height with a single arm, promoting balanced shoulder development and core stability. It primarily targets the deltoids, with secondary engagement of the triceps, upper chest, and obliques. Ideal for athletes or lifters addressing strength imbalances, it requires only a landmine setup and barbell, making it accessible for improving pressing power and shoulder resilience.
How to Perform One-Arm Landmine Press
- 1Insert one end of the barbell into the landmine attachment or wedge it securely into a corner; load the free end with weight plates.
- 2Stand facing away from the landmine base, feet shoulder-width apart; grip the free end of the barbell with one hand at shoulder height, palm facing inward.
- 3Position your working-side foot slightly forward for stability; brace your core and keep your chest up, eyes forward.
- 4Press the barbell upward by extending your elbow, driving through your shoulder and keeping your wrist straight; exhale as you press.
- 5Rotate your torso slightly toward the working side at the top for full shoulder extension, but avoid arching your lower back.
- 6Inhale as you slowly lower the barbell back to shoulder height, controlling the descent with your shoulder muscles.
- 7Perform 8-12 reps per side, then switch to the other arm.
- 8Key form tips: Keep your elbow at a slight angle from your body (not flared out); maintain a neutral spine—avoid leaning or twisting excessively; use a full range of motion without locking out elbows. Common mistakes: Using momentum from the legs/hips instead of shoulder drive, or letting the shoulder shrug up toward the ear.
