Single-Arm Landmine Floor Press

One-arm floor press: the floor limits the range of motion.

• Compound
• Barbell
• Beginner

How to do it

• Lie on the floor with the end of the bar over the chest; press until the elbow is straight
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Bouncing off the chest
• Letting the elbow crash onto the floor and losing tension

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Single-Arm Dumbbell Chest Press
• Dumbbell Bench Press
• Chest Press Machine