Exercise · Form & cues

Landmine Press (Single Arm) — form guide

Front & Side Delts · Triceps · Serratus · Core. Equipment: Barbell + Landmine Anchor. Difficulty: Intermediate.

TEMPO

2-0-2-1

Bar travels in a slight arc, not straight up — much friendlier to a cranky shoulder than overhead press. Best ‘can't-do-OHP' substitute.

Sets & Reps

Programming defaults depend on your goal. Pick the row that matches yours:

Strength4–6 sets3–5 repsRPE 8–93–5 min

Hypertrophy3–5 sets8–12 repsRPE 7–990–120 s

Endurance2–4 sets15–25 repsRPE 6–845–60 s

Cues

Stagger stance for stability
Bar in front rack at clavicle
Press up and slightly forward to lockout
Squeeze serratus at the top

Common mistakes

Hyperextending lower back at lockout
Pressing with bicep flexed — not a curl

Injury notes

First-line OHP swap for shoulder impingement. Approved for most pressing pain.

Progression

Add 2.5kg when 10 reps lock out cleanly.

Indian gym reality

Barbell setups in tier-2 gyms often skip the safety pins and calibrated plates. Bring collars every session (₹200 online), and don't chase a max on a rack without pins — the ego-lift injury pipeline in India runs on that exact mistake.

If your gym doesn't have this equipment

Swap the barbell for a pair of dumbbells — same movement pattern, easier to unrack solo.

Home & hostel version

Pike push-ups (feet elevated) and handstand holds against a wall scale to real overhead pressing strength.

Nutrition & recovery around this lift

Compound lifts like this one cost the most recovery. Prioritise 7+ hours of sleep the night before, and don't stack it with another heavy compound in the same session. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.

Programs that feature Landmine Press (Single Arm)

Full workout plans where this lift sits in the main slot — pick the goal, split, and frequency that fits your life.

6-Day PPL — Muscle Gain

Two push days at hypertrophy volume

4-Day Upper/Lower — Strength

Heavy bench + overhead press

5-Day PPL — Beginner Hypertrophy

Bench progression that survives real life

Eat to support this lift

Recovery and growth happen at the plate. A meal plan matched to the training goal:

2400 kcal Vegetarian — Recomp

Recomp macros for upper-body hypertrophy

Frequently asked

What muscles does Landmine Press (Single Arm) work?

Primarily Front & Side Delts · Triceps · Serratus · Core. Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.

How many sets of Landmine Press (Single Arm) per week?

For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.

What if I'm training at home in India?

See the home & hostel version above. Bodyweight variants of every major pattern exist and progress for months if you're intentional about it.

How often should I do Landmine Press (Single Arm)?

Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.