Single Arm Landmine Press

Key Takeaways:

Embrace your inner athlete with Single Arm Landmine Press exercises. You’ll not only add punch to your workout routine but also challenge various muscle groups particularly your Abs, Glutes, and Biceps. With clear instructions and handy tips, this guide will have you mastering this exercise, no matter your experience level. Ready to conquer your workout? Let’s jump in!

What is the Single Arm Landmine Press?

Arguably one of the most dynamic forms of working out, the Single Arm Landmine Press targets your Abs, Glutes, and Biceps. It’s a multi-joint exercise, which means it works multiple muscle groups simultaneously, providing you with a killer full-body workout.

How Can You Perform Single Arm Landmine Press?

Beginners Guide

  1. Start by finding the right position. Stand in front of the landmine with your feet shoulder-width apart. Your toes should face forwards.
  2. Hold the barbell at shoulder height with one arm. Make sure your palm is facing inwards, towards your body.
  3. Bend your elbows and slowly upper body slightly forward.
  4. Push the barbell upwards. At the top of the lift, your arm should be fully extended.
  5. Slowly lower the weight, bringing your elbow back down to your chest.
  6. Repeat for the desired repetitions, and don’t forget to swap arms!

Tips for The Single Arm Landmine Press:

  1. Always start with a light weight to get the form right.
  2. Lead with your shoulders and use them to direct your movements.
  3. Maintain a solid posture throughout the exercise.
  4. Stay focused, remember to breathe, and always consider your safety.


1. How do the Single Arm Landmine Press benefit my workout?

This exercise activates several muscle groups, thereby offering a comprehensive workout experience.

2. Is the Single Arm Landmine Press suitable for beginners?

Absolutely, with right guidance and lower weights, beginners can safely perform the exercise.

3. How effective is the Single Arm Landmine Press in upper body strengthening?

It is highly effective as it targets all main upper body muscles including shoulders, biceps, and pectoralis major.

4. How often should I perform the Single Arm Landmine Press in a week?

This would depend on your overall workout regime. Typically, including it twice a week in your routine should be beneficial.

5. Is a spotter required for Single Arm Landmine Press?

With proper form and appropriate weight, you should be able to perform it without a spotter.

6. What precautions should I take while doing Single Arm Landmine Press?

Keep your back straight, do not rush your movements, and use a weight that you are comfortable with.

7. How can I progress with Single Arm Landmine Press?

You can progress by increasing the weights, reps, or sets gradually.

8. Can I perform the Single Arm Landmine Press at home?

Yes, if you have the right equipment and enough space, it is possible to do this exercise at home.

9. Are there any possible injuries due to this exercise?

Like any workout, improper form or overdoing it could lead to injuries. Always ensure you perform it correctly.

10. Can Single Arm Landmine Press replace any other exercise?

Single Arm Landmine Press is unique in its engaging multiple muscle groups and stability, which might be challenging to find in other exercises.

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