How to do the Single Arm Seated Landmine Press
- Sit on the floor facing the landmine, legs in a wide V.
- Hold the barbell sleeve at shoulder height, keeping your wrist straight.
- Press the barbell upward, extending your arm fully, and stay balanced.
- Slowly lower the weight back to your shoulder – maintain a stable posture.
- Do all reps on one arm before switching to the other side.
Full technique — 8 steps
- Anchor one end of a barbell in a landmine and sit on the floor facing the raised end.
- Spread your legs straight out in a wide V and sit tall.
- Hold the end of the bar at shoulder height in one hand, with your elbow under it.
- Rest your free hand on your stomach.
- Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
- 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
- Leaning back to finish reps
- Twisting toward the working side
- Rounding the lower back
- Letting the elbow flare early
- Pressing away from landmine arc
Form cues
- Press up and forward
- Stay tall through torso
- Keep ribs down
- Wrist stays neutral
- Reach to full extension
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Weight plates
- Plate Overhead Press Easier
- Plate Curl to Press Easier
No equipment
- Elevated Close Grip Pike Push-Up Harder
- Seated EZ Bar Overhead Press Easier
Dumbbells
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press 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.
- Easier Two Hand Landmine Press
- Easier Dumbbell Shoulder Press
- This exercise Single Arm Seated Landmine Press
- Harder Seated Barbell Overhead Press
- Harder Barbell Overhead Press
Too hard for now? Start with the Dumbbell Shoulder Press.
Quick answers
What muscles does the Single Arm Seated Landmine Press work?
Primary: Front delts 9/10. Also works: Triceps 6/10, Upper chest 5/10, Side delts 4/10, Serratus anterior 4/10.
When should I do the Single Arm Seated Landmine Press in a workout?
Accessory. Goes after the main lifts. ≈ 10 min with rest.
How many sets and reps of the Single Arm Seated Landmine Press?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 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 Seated Landmine Press?
Weight plates: Plate Overhead Press, Plate Curl to Press. No equipment: Elevated Close Grip Pike Push-Up, Seated EZ Bar Overhead Press. Dumbbells: Reverse Grip Dumbbell Shoulder Press, Alternating Standing Neutral Grip Dumbbell Shoulder Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.
What is an easier version of the Single Arm Seated Landmine Press?
Dumbbell Shoulder Press (Beginner), Two Hand Landmine Press (Beginner).
What is a harder version of the Single Arm Seated Landmine Press?
Seated Barbell Overhead Press (Intermediate), Barbell Overhead Press (Intermediate).
