One-Arm Landmine Press

A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength.

How to do it

1. Anchor one end of a barbell in a landmine attachment and load the free end.
2. Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand.
3. Press the bar upward and forward along its arc until the arm is fully extended.
4. Lower the bar back to shoulder height under control.
5. Complete all reps before switching sides.

Tips

• Engage your core to prevent the torso from rotating toward the working arm.
• The arc motion is more joint-friendly than a vertical overhead press.
• Kneeling on the knee on the same side as the pressing arm, with the other foot planted in front, increases the core's anti-rotation demand.

Muscles

Primary: Front deltoid, Chest

Secondary: Obliques, Serratus, Triceps