Single Arm Landmine Press
Single-arm landmine press for symmetry and rotational stability. It works mainly the front deltoid, with help from the chest, triceps and obliques.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Single Arm Landmine Press
- Set one end of the bar in a landmine holder, stand facing it with the feet about shoulder width and hold the loaded end in one hand at your shoulder.
- Brace your core and press the bar up and forward along its arc until the arm is straight.
- Keep the torso square; the free side will want to twist, and resisting that is part of the exercise.
- Lower with control back to the shoulder, do all reps, then switch hands.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Chest | Pectoralis major |
| Secondary | Triceps | Triceps brachii |
| Secondary | Obliques | Obliquus abdominis |
Muscle data from StrengthLog.
Why do it
- Pressing angle that's kind to the shoulder
- Overhead work when full overhead hurts
- Core braces against the rotation
How Flawless ranks Single Arm Landmine Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Single Arm Landmine Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Single Arm Landmine Press work?
It works mainly the front deltoid, with help from the chest, triceps and obliques.
How do you do Single Arm Landmine Press?
Set one end of the bar in a landmine holder, stand facing it with the feet about shoulder width and hold the loaded end in one hand at your shoulder. Brace your core and press the bar up and forward along its arc until the arm is straight. Keep the torso square; the free side will want to twist, and resisting that is part of the exercise. Lower with control back to the shoulder, do all reps, then switch hands.
How does Flawless rank Single Arm Landmine Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.