What muscles does single arm landmine press work?

Single Arm Landmine Press mainly works your shoulders. It also works your triceps, abs and obliques.

What equipment do you need for single arm landmine press?

To do single arm landmine press, you need barbell.

How do you do single arm landmine press?

Here is how to do single arm landmine press. Load one end of a barbell into a landmine attachment or wedge it securely into a corner so it cannot slide. Load the free end with a plate or two and stand it up at shoulder height. Stand with your feet about shoulder-width apart and pick up the loaded end with one hand. Bring it to the front of your shoulder so your hand sits just under your chin and your elbow is tucked in front of your ribs. Set your base before you press. Squeeze your glutes, brace your abs hard, and pull your ribs down so your lower back does not arch. This turns your torso into one solid unit. Pack your working shoulder down and back so the shoulder blade sits snug against your ribs. A packed shoulder presses stronger and stays healthier than one that shrugs up toward your ear. Press the loaded end up and slightly forward along the arc the landmine wants to travel. The bar naturally moves in a diagonal path, so let it, rather than fighting it straight up. Finish with your arm fully extended and your bicep near your ear, without letting your torso twist toward the weight. Resisting that rotation is a big part of what the exercise trains. Breathe out through the hardest part of the press and keep your wrist stacked straight over your forearm the whole way. A bent-back wrist leaks power and strains the joint. Lower the weight back to your shoulder under control, taking about two seconds. Do not just let it drop, because the lowering phase builds plenty of muscle. Complete all your reps on one side, then switch hands and repeat. Most lifters do best in the 8 to 12 rep range for shoulder growth, using a weight that is hard but keeps your torso quiet.

What are common mistakes to avoid with single arm landmine press?

When you do single arm landmine press, avoid these common mistakes: twisting your torso toward the weight as you press; leaning back and arching your lower back to help push; shrugging the working shoulder up toward your ear.

Is single arm landmine press good for beginners?

Single Arm Landmine Press is an intermediate exercise. It works best once you know the basics.

Single Arm Landmine Press Exercise

Single Arm Landmine Press Overview

The single arm landmine press builds strong shoulders. It works your delts, the round muscles that cap your shoulders. Your triceps help too. Those are the muscles on the back of your arms. Your abs and obliques work to keep you steady. The obliques are the muscles on the sides of your waist. You use a barbell set in a landmine base or a corner. You load one end with plates. This press is easy on the shoulders. The bar moves in a safe arc. It is great for lifters who want to build one arm at a time. It fixes side to side weak spots. It fits well on a push day. It also works as a shoulder move in a full body plan. The single arm landmine press builds real pressing power.

What Is The Point of the Single Arm Landmine Press?

The single arm landmine press builds shoulder strength and core stability. It works one side at a time to fix muscle imbalances and boost functional power.

How To Do The Single Arm Landmine Press

Load one end of a barbell into a landmine attachment or wedge it securely into a corner so it cannot slide. Load the free end with a plate or two and stand it up at shoulder height.
Stand with your feet about shoulder-width apart and pick up the loaded end with one hand. Bring it to the front of your shoulder so your hand sits just under your chin and your elbow is tucked in front of your ribs.
Set your base before you press. Squeeze your glutes, brace your abs hard, and pull your ribs down so your lower back does not arch. This turns your torso into one solid unit.
Pack your working shoulder down and back so the shoulder blade sits snug against your ribs. A packed shoulder presses stronger and stays healthier than one that shrugs up toward your ear.
Press the loaded end up and slightly forward along the arc the landmine wants to travel. The bar naturally moves in a diagonal path, so let it, rather than fighting it straight up.
Finish with your arm fully extended and your bicep near your ear, without letting your torso twist toward the weight. Resisting that rotation is a big part of what the exercise trains.
Breathe out through the hardest part of the press and keep your wrist stacked straight over your forearm the whole way. A bent-back wrist leaks power and strains the joint.
Lower the weight back to your shoulder under control, taking about two seconds. Do not just let it drop, because the lowering phase builds plenty of muscle.
Complete all your reps on one side, then switch hands and repeat. Most lifters do best in the 8 to 12 rep range for shoulder growth, using a weight that is hard but keeps your torso quiet.

Single Arm Landmine Press Form Tips

Keep your wrist straight. A bent wrist is weak and can hurt.
Press up and slightly forward. Follow the natural arc of the bar.
Keep your shoulder pulled down. Do not shrug it up to your ear.
Brace your belly hard. This stops you from leaning back.
Keep your chest tall the whole time. Do not slump.
Breathe out as you press up. Breathe in as you lower.
Move slow on the way down. Control the bar. Do not drop it.
Keep your feet planted. Push the floor away for a strong base.
Squeeze your shoulder at the top. Do not just lock and relax.

Common Mistakes to Avoid for the Single Arm Landmine Press

Twisting your torso toward the weight as you press. Letting your body rotate turns a shoulder builder into a lazy swing and takes the load off the delt. Brace your abs and obliques hard and keep your chest square, since resisting that rotation is half the value of the lift.
Leaning back and arching your lower back to help push. When the delt gets tired, people lean away from the weight and turn it into an incline press through their spine. Squeeze your glutes, tuck your ribs, and keep your torso vertical so the shoulder does the work.
Shrugging the working shoulder up toward your ear. A shoulder that rides up loses its stable base and puts the joint in a weak, cranky position. Pack the shoulder blade down and back before every rep and keep it set the whole way up.
Fighting the bar straight up instead of along its arc. The landmine pins one end, so the weight must travel up and slightly forward on a curve. Trying to force a vertical path wastes energy and throws off your balance at the top.
Letting the wrist bend back under the load. A cocked-back wrist leaks force and strains the joint, especially as the weight gets heavier. Keep the bar cradled low in your palm with your wrist stacked straight over your forearm.
Going too heavy and losing all torso control. Ego loading here shows up instantly as twisting, leaning, and half reps. Pick a weight you can press with a quiet, braced torso and add load slowly over time.
Cutting the range of motion short at the top. Stopping before your arm locks out only trains part of the movement and shortchanges the delt and triceps. Press all the way to full extension with your bicep near your ear.
Rushing the lowering phase. Dropping the weight back to your shoulder throws away the eccentric, which is one of the best muscle-building parts of the rep. Lower under control for about two seconds every time.
Flaring the elbow way out to the side. A wide, chicken-wing elbow puts the shoulder joint in a vulnerable spot and weakens the press. Keep the elbow more in front of your body so the pressing angle stays strong and safe.
Neglecting your weaker side. People often blast their dominant arm and coast on the other one, which quietly builds an imbalance. Start with your weaker arm and let it set the rep count for the stronger side.
Forgetting to brace before the first rep. Pressing with a loose core lets the weight bend and rotate you around. Take a big breath, brace your abs like you are about to be poked, and hold that tension through the set.

Single Arm Landmine Press Workout Tips

Treat this as an anti-rotation exercise as much as a press. The real skill is keeping your torso square while one arm pushes an offset load, so brace your abs and obliques hard and refuse to twist.
The landmine path is friendly to cranky shoulders. Because the bar travels on a diagonal arc rather than straight overhead, it lets you train the pressing pattern with less strain than a barbell overhead press.
Pack the shoulder down and back before each rep. A set shoulder blade gives the delt a stable base to press from and keeps the joint out of the impingement zone.
Let the weight travel up and slightly forward. Follow the arc the landmine gives you instead of forcing it straight up, and the press will feel stronger and more natural.
Squeeze your glutes and pull your ribs down. This locks your torso in place so you do not lean back and turn the lift into a lower-back arch.
Start with your weaker arm and match its reps. Most people have a stronger side that quietly takes over, so let the weaker side set the standard for the set.
Keep your wrist stacked and the bar low in your palm. A straight wrist transfers force cleanly into the bar and protects the joint under heavier loads.
Program it early in a push or shoulder day. Doing it while you are fresh lets you control the load and really feel the delt, especially if you are chasing shoulder size.
Use a rep range around 8 to 12 for growth. Three or four hard sets in that range give plenty of stimulus without wrecking your form.
Try a half-kneeling version to remove leg drive. Dropping to one knee forces your core and shoulder to do the work and exposes any sloppy bracing.
Add a controlled two second lower. The eccentric builds muscle and teaches you to own the weight instead of letting it crash back to your shoulder.
Film a set from the front now and then. A quick video shows torso twist and torso lean far better than how the rep feels in the moment.
Do not chase failure on every set. Leaving a rep or two in the tank keeps your torso quiet and your form honest, which matters more than grinding out one ugly rep.
Build up load in small jumps. Progressive overload here means adding a small plate or a couple reps once your form stays clean, not big ego leaps.
Use it to bring up a weak or injured shoulder. The controlled arc and single-arm focus make it a great rehab-friendly builder when overhead pressing bothers you.
Keep your core braced from the first rep to the last. A tight midsection is what lets you press heavy without folding or rotating, so hold that tension through the whole set.
Be patient with the offset load. It feels awkward at first, but sticking with it builds real-world pressing strength and a stable, resilient shoulder over time.