Standing Single-Arm Landmine Press

Standing one-arm press: the bar travels in an arc up and forward.

• Compound
• Barbell
• Intermediate

How to do it

• End of the bar at shoulder height; press along the arc up and forward
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 5–8 strength · 8–12 hypertrophy · 1–3 RIR

Tempo: Press for 1 s to lockout, lower for 2 s to your chin under control

Common mistakes

• Arching the lower back to finish the press
• Leaning back to press the bar

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Standing Overhead Press
• Incline Dumbbell Press
• Lateral Raise