Landmine Single Arm Push Press

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment and stand facing the weighted end with feet shoulder-width apart.
2. Clean the bar to shoulder height, holding the end of the sleeve with one hand using a neutral grip.
3. Position your feet so you are leaning slightly forward into the bar with your elbow tucked close to your ribs.
4. Engage your core and glutes to create a stable, braced starting position.

How to do it

1. Perform a quick 'dip' by bending your knees 2-3 inches while keeping your torso upright and heels on the floor.
2. Explosively drive through your heels to extend your hips and knees, transferring that momentum into the barbell.
3. Exhale as you press the bar fully overhead until your arm is locked out, following the natural arc of the landmine.
4. Inhale as you slowly lower the bar back to the starting position at your shoulder, controlling the weight on the way down.

Form checklist

• Ensure the leg drive happens before the arm press to maximize power transfer.
• Keep your core braced to prevent the lower back from arching as the weight goes overhead.
• Maintain a neutral wrist and avoid letting the bar pull your hand backward.
• Keep your chest facing forward; do not allow the weight to rotate your torso.
• The 'dip' should be a shallow, vertical movement, not a full squat.

Pro tips

• Think of your arm as a piston that only fires once the energy from your legs has traveled through your braced core.
• At the top of the movement, lean slightly into the bar to achieve full shoulder flexion and a peak contraction in the deltoid.
• Extend your non-working arm out to the side to create counterbalance and increase total-body tension.

Make it harder

• Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension and shoulder stability.
• Perform the movement from a staggered stance to further challenge your rotary core stability.

Frequently asked

What muscles does the landmine single arm push press work?

The landmine single arm push press primarily targets the deltoids, pectorals, and triceps, and also works the abs, erector spinae, glutes, obliques, quadriceps, and serratus anterior as secondary muscles.

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

The landmine single arm push press uses barbell.

Is the landmine single arm push press good for beginners?

The landmine single arm push 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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