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Landmine Single Arm Press

Front deltsSide delts TricepsUpper backAbs Compound BarbellLandmine
Demo (loops)

How to do it

Starting position

  1. Anchor one end of the barbell into a landmine or a corner.
  2. Hold the other end with one hand in front of your shoulder.
  3. Step your same-side foot slightly back and stand.
  4. Brace your abs and squeeze your glutes so your torso does not twist.

Movement

  1. Press the bar diagonally up and forward.
  2. Keep your torso from rotating as you press.
  3. Pause briefly when your arm is almost fully extended.
  4. Slowly return to the front of your shoulder.

Breathing

Exhale as you press, inhale as you return.

Cautions

  • If you twist your torso to press, your lower back works instead of your shoulders.
  • Arching your lower back increases the strain, so keep your ribs down.
  • If the anchored side wobbles, the bar can jump, so weigh it down or use an anchor attachment.

Exercise info

Primary musclesFront deltsSide delts
Secondary musclesTriceps · Upper back · Abs
EquipmentBarbellLandmine
Movement patternVertical push
Rep range8–12 reps (one side at a time)
6 similar exercises

Representative exercise: Landmine Single Arm Press

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.