Landmine Decline Single Arm Chest Press

Muscles worked

Setup

1. Secure a barbell in a landmine attachment and position a decline bench perpendicular to the bar.
2. Lie on the decline bench with your feet secured, positioning yourself so the end of the barbell sleeve is aligned with your lower chest.
3. Grasp the end of the barbell sleeve with one hand using a neutral or slightly overhand grip.
4. Extend your non-working arm out to the side or place it on your core to help maintain balance.

How to do it

1. Exhale as you press the barbell upward and slightly inward toward the midline of your body until your arm is fully extended.
2. Squeeze your chest at the top of the movement for a brief pause to maximize peak contraction.
3. Inhale as you slowly lower the weight back down until your hand is just above chest level, keeping your elbow at a 45-degree angle from your torso.
4. Maintain a controlled 3-1-1 tempo (3 seconds down, 1 second pause at the bottom, 1 second explosive press).

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the set.
• Ensure your wrist remains stacked directly over your elbow to prevent joint shear.
• Avoid rotating your torso toward the weight; keep your hips and shoulders square to the bench.
• Maintain a slight tuck in the chin to keep the cervical spine neutral on the decline.

Pro tips

• Focus on driving your bicep toward your sternum at the top of the rep to maximize lower pectoral recruitment.
• Use your free hand to touch the working pectoral muscle to enhance the mind-muscle connection during the eccentric phase.

Make it harder

• Add a 3-second pause at the bottom of each rep to eliminate momentum and increase mechanical tension.
• Attach a resistance band to the landmine and the base of the bench for accommodating resistance.

Frequently asked

What muscles does the landmine decline single arm chest press work?

The landmine decline single arm chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the landmine decline single arm chest press?

The landmine decline single arm chest press uses dumbbell.

Is the landmine decline single arm chest press good for beginners?

The landmine decline single arm chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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