Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Single Arm Landmine Push Press Overview

The single arm landmine push press is a variation of the barbell push press used to strengthen the muscles of the shoulder.

The single arm landmine push press allows you to better isolate each deltoid due to its unilateral nature. The landmine also provides a somewhat fixed plane of motion, which eliminates some of the need for other supporting muscle groups to stabilize the weight, especially when compared to other variations.

Single Arm Landmine Push Press Instructions

  1. Assume a standing position with your spine neutral and feet shoulder width apart.
  2. Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
  3. Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and flexing the shoulder.
  4. Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.

Single Arm Landmine Push Press Tips

  1. Press with the contralateral arm compared to the knee in flexion (e.g. if your left leg is in flexion, the barbell should be in your right hand).
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
  7. Ensure the rib cage stays down and you’re not falling into excessive hyperextension.
  8. Utilize a staggered stance to prevent yourself from overarching as you press.