Single-Arm Landmine Press

Shoulders, Chest, Triceps, CoreBarbell, T-Bar Platform

Builds shoulder and core strength using a landmine setup. The fixed bar path keeps joint stress moderate while minimizing spinal compression.

How to do it

1Stand facing the landmine with feet shoulder-width apart, holding the end of the sleeve at your shoulder.

2Brace your core and keep your torso upright without leaning.

3Exhale and press the bar up and forward in an arc until your arm is fully extended.

4Reach slightly through your shoulder blade at the top of the press.

5Inhale and smoothly lower the bar back to your shoulder, keeping your elbow at a 45-degree angle to your torso.

Common mistakes

Arching your lower back excessively during the press, straining your spine.

Twisting your torso toward the weight, reducing core and target muscle involvement.

Flaring your elbow out too wide, overloading the shoulder joint.

Breathing

Exhale as you press the bar up. Inhale as you smoothly lower the weight back to your shoulder.

Make it harder or easier

To make it easier, drop to a half-kneeling position.

To make it harder, increase the load or push off with a dynamic leg drive.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.