Exercise · form guide
Landmine Press (Single Arm)
- Primary muscle
- Front & Side Delts
- Also works
- 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
General programming defaults by goal — not specific to this lift. Pick the row that matches yours.
| Goal | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Strength | 4–6 | 3–5 | 8–9 | 3–5 min |
| Hypertrophy | 3–5 | 8–12 | 7–9 | 90–120 s |
| Endurance | 2–4 | 15–25 | 6–8 | 45–60 s |
Form
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.
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.
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