The Single-Arm Landmine Press is a intermediate-friendly barbell strength exercise that targets the shoulders, with the abdominals, traps and triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesAbs, Traps, Triceps
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single-Arm Landmine Press
Anchor one end of a barbell in a landmine sleeve or a padded corner and load the free end.
Stand facing the bar with a staggered stance and a neutral spine.
Rest the loaded end on one shoulder and cup it with the hand on that side.
Place your free hand on your ribcage so you can feel if your back starts to arch.
Press the bar up and forward by extending the elbow and flexing the shoulder until the arm is straight.
Lower the bar back to your shoulder under control, finish the set, then switch sides.
02 The payoff
Why it earns its spot
Presses one shoulder at a time, so left-right differences show up and can be trained out.
The arc keeps the arm in front of the body, which suits lifters short on overhead range.
Resisting rotation toward the loaded side keeps the obliques working every rep.
03 Don't do this
Common mistakes
Arching the lower back to finish the press, which trades shoulder range for spinal extension.
Standing square with the feet level, which makes it harder to stop the trunk rotating toward the load.
Pushing the head forward as the bar rises, which shortens the neck and loads the traps.
Fighting the bar straight up instead of along its arc, which stalls the rep against the anchor.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Arm Landmine Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
