Landmine Single Arm Press

Instructions

1
Stand facing a landmine apparatus with feet shoulder-width apart, knees slightly bent, and core engaged. Position your body at a 45-degree angle to the machine with neutral spine alignment.
2
Grip the handle with one hand at chest height using a neutral grip (palm facing inward). Keep your elbow at approximately 45 degrees from your torso. Your opposite hand can rest on your hip or extend for balance.
3
Slowly lower the handle toward your chest in a controlled manner by allowing your elbow to bend and move toward your body. The movement should be smooth and controlled, lengthening the pectoralis major and anterior deltoid over 2-3 seconds.
4
Drive the handle forward and slightly upward by contracting the chest muscles, returning to the starting position. Focus on driving through the chest rather than the arms. Squeeze the chest at full extension before returning to the eccentric phase.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Clavicular Head
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Landmine Single Arm Press allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Clavicular Head to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Landmine Single Arm Press
  • Cable Landmine Single Arm Press
  • Banded Landmine Single Arm Press

Beginner Tips

If you are new to the Landmine Single Arm Press, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions