Single Arm Landmine Press: Video Tutorial & Exercise Guide
| Workout | Single Arm Landmine Press |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Triceps |
| Equipment Required | Landmine |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Single Arm Landmine Press: Video Tutorial & Exercise Guide
Secondary Muscles
How to do the Single Arm Landmine Press – Step-by-Step Guide
- Step 1: Secure one end of a barbell in a landmine attachment or wedge it securely into a corner. Stand facing the landmine with your feet shoulder-width apart, holding the free end of the barbell with one hand at shoulder height.
- Step 2: Engage your core and keep a slight bend in your knees. Position the barbell so your elbow is slightly below your shoulder and your palm is facing inward.
- Step 3: Press the barbell upward and forward in an arc, extending your arm fully while keeping your core tight and avoiding leaning backward. Focus on engaging your shoulders and triceps.
- Step 4: Pause briefly at the top of the movement, ensuring your shoulder is fully engaged.
- Step 5: Slowly lower the barbell back to shoulder height in a controlled manner. Repeat for the desired number of reps before switching arms.
Single Arm Landmine Press Overview
The Single Arm Landmine Press is an effective unilateral exercise that targets the shoulders, triceps, and core. By pressing the barbell at an upward angle, this movement also engages the upper chest and helps to improve shoulder stability. It’s a functional strength exercise, often used to increase pressing power and core stability.
This exercise is suitable for all fitness levels and can be easily modified by adjusting the weight. It is commonly included in upper body or full-body workouts, improving muscle imbalances and promoting shoulder strength and mobility.
Benefits of the Single Arm Landmine Press
The Single Arm Landmine Press is highly effective for developing shoulder strength and stability, while also engaging the core to maintain balance during the movement. This exercise promotes shoulder health and reduces the risk of injury by improving mobility and muscle balance, especially between the left and right sides of the body.
Additionally, it is a great functional exercise for improving pushing strength, which carries over to other movements such as overhead presses, bench presses, and even athletic activities. The upward pressing angle also helps target the upper chest, adding to the exercise’s versatility.
Single Arm Landmine Press: Pro Tips & Advanced Techniques
Keep your core engaged throughout the movement to prevent arching your back or using your legs to assist in the lift. Focus on pressing with your shoulder and triceps, not relying on momentum. To increase the intensity, slow down the eccentric (lowering) phase, or add a slight pause at the top of the movement for maximum muscle engagement. You can also perform this exercise from a half-kneeling position for greater core stability.
Progression Plan for Single Arm Landmine Presses
| Level | Sets | Reps | Weight Progression |
|---|---|---|---|
| Beginner | 2-3 | 8-10 | Start with just the barbell or minimal weight, focusing on form and core engagement. |
| Intermediate | 3-4 | 10-12 | Increase the weight slightly while maintaining control, especially during the lowering phase. |
| Advanced | 4-5 | 12-15 | Use heavier weights and add a pause at the top, or slow down the eccentric phase to increase time under tension and muscle engagement. |
Frequently Asked Questions (FAQs) of Single Arm Landmine Press
What muscles do Single Arm Landmine Presses target?
Single Arm Landmine Presses primarily target the shoulders and triceps, while also engaging the core and upper chest for stability and strength.
Are Single Arm Landmine Presses suitable for beginners?
Yes, this exercise is beginner-friendly. Start with light weight or just the barbell to focus on form and control, then gradually increase the load as your strength improves.
How often should I perform Single Arm Landmine Presses?
Incorporate this exercise into your upper body or full-body workout routine 1-2 times per week. Allow time for recovery between sessions to prevent overuse injuries.
What common mistakes should I avoid?
Avoid arching your back or using momentum to lift the barbell. Focus on keeping your core engaged and using your shoulder and triceps to press the weight.
How can I make Single Arm Landmine Presses more challenging?
To increase difficulty, use heavier weights, add a pause at the top of the lift, or slow down the lowering phase to increase time under tension. You can also perform the exercise in a half-kneeling position for added core stability.
