Which muscles does the single arm landmine press work?

The single arm landmine press mainly works your shoulders and front delts. It also involves your triceps and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single arm landmine press in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Arm Landmine Press: how to do it and muscles worked

The single arm landmine press mainly works your shoulders and front delts, with help from your triceps and abs. You need a landmine setup.

Muscles worked

Main

Helping

How to do the single arm landmine press

1
Wedge one end of a barbell into a landmine or corner and load the other end. Stand facing it in a split stance and hold the end of the bar at your shoulder with one hand.
2
Press the bar up and slightly forward in a natural arc until your arm is straight. Keep your hips square and your torso tall.
3
Lower slowly back to your shoulder. Breathe out as you press and in as you lower. Finish all reps, then switch sides.

Form tip: Keep your ribs down and avoid leaning back; the angled press path is friendly to your shoulder, so let the bar travel naturally.

Common questions

Which muscles does the single arm landmine press work?: The single arm landmine press mainly works your shoulders and front delts. It also involves your triceps and abs.
What equipment do I need for the single arm landmine press?: You need a landmine setup.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single arm landmine press in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.