How to do the Single Arm Landmine Push Press
- Hold the bar end at shoulder height in one hand, feet hip-width apart.
- Dip your knees slightly, then powerfully drive up through your legs and hips.
- Press the barbell upward, extending your arm fully, and stay balanced.
- Slowly lower the weight back to your shoulder – maintain a stable posture.
Full technique — 8 steps
- Anchor one end of a loaded barbell in a landmine or a corner.
- Stand facing the landmine with feet about hip width and hold the sleeve end at shoulder height in one hand.
- Keep your elbow slightly in front of your torso and rest your free hand on your stomach.
- Tighten your stomach, keep your torso upright, and dip straight down by bending your knees slightly.
- Drive forcefully through the floor to extend knees and hips, transferring momentum into the bar.
- Press the bar up and forward along the landmine arc until your elbow is fully extended.
- Lower the bar back to shoulder level under control, keeping the same body position.
- Finish all reps on one arm, then switch sides and match the set.
Common mistakes
- Pressing before leg drive finishes
- Dipping forward onto the toes
- Leaning back to finish reps
- Twisting toward the working side
- Pressing away from landmine arc
Form cues
- Dip straight down
- Legs start the drive
- Press up and forward
- Keep ribs down
- Reach full elbow extension
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Pike Push-Up Easier
- Elevated Close Grip Pike Push-Up Harder
Dumbbells
Kettlebell
- Kettlebell Clean and Press Harder
Weight plates
- Plate Overhead Press Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Two Hand Landmine Press
- Easier Half Kneeling Landmine Press
- This exercise Single Arm Landmine Push Press
Too hard for now? Start with the Half Kneeling Landmine Press.
Quick answers
What muscles does the Single Arm Landmine Push Press work?
Primary: Front delts 9/10, Triceps 7/10. Also works: Upper chest 6/10, Quads 5/10, Glutes 4/10, Serratus anterior 4/10.
When should I do the Single Arm Landmine Push Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.
How many sets and reps of the Single Arm Landmine Push Press?
Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Single Arm Landmine Push Press?
No equipment: Pike Push-Up, Elevated Close Grip Pike Push-Up. Dumbbells: Reverse Grip Dumbbell Shoulder Press, Standing Reverse Grip Dumbbell Shoulder Press. Kettlebell: Kettlebell Clean and Press. Weight plates: Plate Overhead Press.
What is an easier version of the Single Arm Landmine Push Press?
Half Kneeling Landmine Press (Intermediate), Two Hand Landmine Press (Beginner).
