Ribs flaring upward
Brace the abdomen and keep the ribs over the pelvis instead of leaning back to create clearance.
Landmine Single-Arm Shoulder Press
Landmine Single-Arm Shoulder Press develops shoulder and triceps strength through an overhead pressing path.
- Primary muscle
- Shoulders
Primary musclesAnterior deltoids, Lateral deltoids
Secondary musclesTriceps brachii, Upper pectoralis major, Serratus anterior, Trapezius
- Equipment
- Landmine
How to perform Landmine Single-Arm Shoulder Press
Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.
Stand facing the landmine in a split stance and hold the end of the bar at one shoulder with the working hand.
Brace the trunk, keep both hips forward, and align the working forearm with the bar.
Press the bar upward and forward along its diagonal arc without rotating or leaning away.
Reach at the top while the ribs remain stacked and the shoulder stays comfortable.
Lower to the same shoulder, complete the set, and repeat with the other arm.
Common Landmine Single-Arm Shoulder Press mistakes
Wrists leaving the forearms
Stack the wrists over the elbows and keep the load balanced through the hands.
Load drifting forward
Press toward a balanced overhead position rather than finishing far in front of the body.
Shrugging into the neck
Allow natural shoulder-blade movement without jamming the shoulders toward the ears or craning the head.
When to modify or choose another exercise
- Ribs flaring upward: Brace the abdomen and keep the ribs over the pelvis instead of leaning back to create clearance.
- Load drifting forward: Press toward a balanced overhead position rather than finishing far in front of the body.
- Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
- Alternative Two-Hand Landmine Press: Hold the bar with both hands to reduce the one-sided trunk demand.
- For Landmine Single-Arm Shoulder Press, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.
How to use Landmine Single-Arm Shoulder Press in a training program
Where it fits in a session
Use Landmine Single-Arm Shoulder Press early in a workout focused on shoulders, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.
How often to use it
Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.
Starting rep ranges by goal
| Goal | Sets | Reps or time | Rest | Effort and execution |
|---|---|---|---|---|
| Strength | 2–4 | 3–6 per side | 2–4 min | Heavy, usually 2–3 clean reps in reserve |
| Muscle growth | 2–4 | 6–12 per side | 90–180 sec | Usually 1–3 clean reps in reserve |
Pairing and sequencing
- Pair Landmine Single-Arm Shoulder Press with Wide-Grip Lat Pulldown or Standing Face Pull for complementary pulling work.
- Perform triceps isolation after the main press rather than before it.
Scale the movement
Regressions and progressions for Landmine Single-Arm Shoulder Press
Start with an easier option
Two-Hand Landmine Press
Hold the bar with both hands to reduce the one-sided trunk demand.
Half-Kneeling Single-Arm Landmine Press
Use a kneeling base and light load while learning the diagonal path.
Progress when form is repeatable
Paused Single-Arm Landmine Press
Pause at the top of the diagonal path without leaning or rotating.
Heavier Single-Arm Landmine Press
Add the smallest plate after both arms control the same path.
References
- American Council on ExerciseACE Exercise Library ↗
- Mayo ClinicWeight Training: Do's and Don'ts of Proper Technique ↗
- American College of Sports MedicineACSM Resistance Training Guidelines Update ↗
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