Single Arm Landmine Floor Press — how to, muscles worked, alternatives

How to do the Single Arm Landmine Floor Press

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

Full technique — 7 steps

Set one end of a barbell in a landmine and load the other end with a plate.
Lie on your back beside the bar, with the loaded end by your chest and the bar angled toward your feet.
Bend one knee with that foot flat on the floor and rest your free hand on your stomach.
Grip the end of the bar with one hand beside your chest, your upper arm on the floor.
Press the bar end up until your elbow is fully extended above your shoulder.
Lower the bar end under control until your upper arm touches the floor.
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

Substitutes by equipment

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

No equipment

Close Grip Knee Push-Up Easier
Three Legged Chaturanga Harder

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 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.