All training resources
Exercise guide
One-Arm Landmine Press
A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength.
What this exercise works
- Muscles
- anterior deltoid · pectoralis major · obliques · serratus anterior · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Anchor one end of a barbell in a landmine attachment and load the free end.
- Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand.
- Press the bar upward and forward along its arc until the arm is fully extended.
- Lower the bar back to shoulder height under control.
- Complete all reps before switching sides.
Technique cues and common mistakes
- Engage your core to prevent the torso from rotating toward the working arm.
- The arc motion is more joint-friendly than a vertical overhead press.
- Kneeling on the opposite knee increases core anti-rotation demand.