# Single Arm Landmine Floor Press

A one-arm floor press holding the loaded end of a landmine bar, done lying on your back. The fixed pivot guides the bar in an arc as the triceps, chest and front delts press it from the floor to straight above your shoulder.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-lying-tricep-extension/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-landmine-skull-crusher/

## Muscles worked

- Triceps: 9/10
- Front delts: 4/10
- Forearms: 3/10
- Rotator Cuff: 3/10

## How to do the Single Arm Landmine Floor Press

1. Lie on your back beside the bar, loaded end by your chest.
2. Hold the bar end in one hand, upper arm on the floor.
3. Press the bar end up until your arm is straight.
4. Lower it until your upper arm touches the floor.
5. Finish all reps on one arm, then switch sides.

### Full technique — 7 steps

1. Set one end of a barbell in a landmine and load the other end with a plate.
2. Lie on your back beside the bar, with the loaded end by your chest and the bar angled toward your feet.
3. Bend one knee with that foot flat on the floor and rest your free hand on your stomach.
4. Grip the end of the bar with one hand beside your chest, your upper arm on the floor.
5. Press the bar end up until your elbow is fully extended above your shoulder.
6. Lower the bar end under control until your upper arm touches the floor.
7. Finish all reps on one arm, then switch sides and match the set.

## Common mistakes

- Letting elbows slam the floor
- Cutting the bottom range short
- Stopping short of full extension
- Elbow flaring out wide
- Dropping the bar end without control

## Form cues

- Pause on the floor
- Keep forearms vertical
- Keep wrists straight
- Straighten arm fully

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/), [Three Legged Chaturanga](https://seto.fit/exercises/three-legged-chaturanga/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Landmine Floor Press — Intermediate**
- Harder: [Barbell JM Press](https://seto.fit/exercises/barbell-jm-press/) — Intermediate

## Quick answers

### What muscles does the Single Arm Landmine Floor Press work?

Primary: Triceps 9/10. Also works: Front delts 4/10, Forearms 3/10, Rotator Cuff 3/10.

### When should I do the Single Arm Landmine Floor Press in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Landmine Floor Press?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Landmine Floor Press?

No equipment: Close Grip Knee Push-Up, Three Legged Chaturanga.

### What is a harder version of the Single Arm Landmine Floor Press?

Barbell JM Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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