Most people treat their shoulders like they're made of reinforced steel until that first sharp ping happens during a heavy set of overhead presses. It's a wake-up call. If you've spent any time in a commercial gym, you’ve probably seen that rotating metal sleeve bolted to the floor in the corner—the landmine attachment. It usually just sits there gathering dust, or maybe someone is using it for rows. But the single arm landmine press is honestly the most underrated movement for anyone who wants massive shoulders without the inevitable impingement that comes from locking your joints into a fixed plane of motion.
It’s weird. We’re taught that the "Big Three" are the only way to get strong, yet the barbell overhead press is notoriously unforgiving on the rotator cuff. The landmine press changes the physics. Because the bar moves in an arc rather than a straight vertical line, you’re hitting a sweet spot between a vertical press and a horizontal press. It’s basically a high-incline press that allows your scapula to move naturally.
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The Biomechanics of Why Your Shoulders Feel Better
Standard overhead pressing requires a massive amount of thoracic spine mobility. If you can't get your arms perfectly over your head without arching your lower back like a bridge, you're begging for a disc issue. The single arm landmine press solves this by meeting you halfway. Since the weight is out in front of you, you don't need that "perfect" overhead mobility to load the deltoids heavily.
Dr. Stuart McGill, a leading expert in spine biomechanics, often discusses the importance of core stability during unilateral loading. When you hold a heavy barbell in one hand at a 45-degree angle, your entire contralateral side—your opposite obliques and glutes—has to fire like crazy just to keep you from toppling over. It is a full-body stability nightmare in the best way possible. You aren't just training your shoulders; you're teaching your body how to transfer power from the floor through your core and out through your fist.
The serratus anterior gets a massive amount of love here, too. That’s the "boxer’s muscle" that sits on your ribs. Most gym-goers have a "sleepy" serratus because they do too much benching on a fixed pad which pins the shoulder blades back. In the single arm landmine press, you are encouraged to "reach" at the top of the rep. This protraction is what keeps your shoulders healthy long-term.
Stop Making These Three Dumb Mistakes
I see people mess this up constantly. First, the stance. You’ll see guys standing with their feet totally square, looking like they're about to fall over backward. Use a staggered stance. If you’re pressing with your right arm, put your left foot forward. This creates a stable tripod. It’s basic physics. Without that stagger, you’ll end up leaning back to compensate for the weight, which totally defeats the purpose of using the landmine to protect your spine.
Second: the "Lean In."
Don't stand straight up like a statue. Lean slightly into the bar. You want your body to be a straight line from your back heel up to your head. This aligns the force vector with your shoulder joint. If you stand too far back, the bar wants to push you over. If you stand too close, the range of motion gets truncated and awkward.
Third, and this is the big one, is the "Death Grip."
You don't need to white-knuckle the end of the barbell. Rest the fat part of the bar—the sleeve—in the palm of your hand. Keep your wrist tucked and strong. If the bar is sliding around or you’re gripping it with just your fingers, you’re losing force production. You want a direct line of power from your elbow through the center of the bar.
Programming for Strength vs. Hypertrophy
How you use the single arm landmine press depends on what you're actually trying to achieve. It isn't just a "finisher" exercise.
For pure strength, you can actually load this surprisingly heavy. Because it’s a unilateral movement, you’ll find your "weak" side pretty fast. That’s a good thing. Fix the imbalance now before it turns into a tear. Try 5 sets of 5 reps with a slow, controlled eccentric (the way down). The eccentric is where the muscle damage—the good kind—happens.
If you’re chasing a pump and want those capped delts, move to the 10-12 rep range. But here’s the pro tip: add a slight rotation at the bottom. Start with your palm facing your chest, and as you press up, rotate the palm to face forward. This mimics the natural spiral of your muscle fibers. It feels more "natural" because, frankly, it is.
- Strength Phase: 5x5 with 2 minutes rest.
- Hypertrophy Phase: 3x12 with 60 seconds rest, focusing on the "reach" at the top.
- Metabolic Stress: 2 sets of "as many reps as possible" (AMRAP) with a lighter weight to finish the workout.
The Secret Core Benefit Nobody Mentions
Everyone talks about shoulders, but the anti-rotation component is the real "secret sauce" of the single arm landmine press. Your body desperately wants to twist toward the weighted side. By resisting that twist, you’re training your internal and external obliques in a way that a standard crunch or plank never could. It’s functional strength. It’s the kind of strength that helps you carry heavy groceries or swing a golf club.
Think about a quarterback throwing a pass. They don’t just use their arm; they use the ground and their core. The landmine press is essentially a slow-motion, resisted throwing motion. This is why you see so many NCAA and NFL strength coaches—like Eric Cressey, who works with elite baseball pitchers—incorporate landmine variations. It builds "rotational power" by teaching the body to stay rigid where it needs to be.
Variations to Keep It Fresh
If you get bored with the standing version, try the half-kneeling single arm landmine press. Drop one knee to the floor (the knee on the same side as the pressing arm). This completely removes the ability to "cheat" with your legs. If your core is weak, you will know immediately because you’ll wobble. It’s a humbling variation.
You can also turn it into an explosive movement. The "Landmine Push Press" involves a small dip of the hips and a violent drive upward. This is great for athletes who need to develop "punching" power. Just make sure you aren't slamming the bar into the ceiling.
Real-World Evidence and Expert Take
Personal trainers often argue about whether unilateral work is "optimal" for mass. While the bilateral overhead press allows for the most total weight moved, the single arm landmine press allows for the most tension to be placed specifically on the deltoid without the shoulder joint "clicking" or grinding.
In a study often cited by physical therapists, the "scaption" plane—which is roughly 30 to 45 degrees in front of the body—is the safest and most effective way to load the shoulder. The landmine press naturally puts you right in that plane. It’s literally built into the geometry of the tool. You don't have to think about it; the bar guides you there.
Actionable Steps to Master the Movement
If you’re ready to actually put this into practice, don't just go to the gym and wing it. Follow this sequence for your next upper body day:
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- Clear the Space: Find a landmine attachment or wedge a barbell into a corner (put a towel in the corner so you don't lose your gym membership for scuffing the walls).
- Start Light: Use just the 45lb bar first. The leverage makes it feel heavier than you’d expect.
- Check Your Lean: Lean into the bar at about a 10-15 degree angle. Your back foot should be your "anchor."
- The Press: Push the bar up and slightly forward. At the very top, give a little "shrug" or reach to engage the serratus anterior.
- The Descent: Lower the bar slowly. Don't let it drop. Stop when your thumb is about level with your shoulder. Going deeper can sometimes cause the shoulder to "dump" forward, which we want to avoid.
- Switch Sides: Do the exact same number of reps on your non-dominant side first, then match that number with your strong side. This prevents the "crab look" where one side is bigger than the other.
Stop overthinking your shoulder training. You don't need twelve different lateral raise variations. You need a heavy, stable, unilateral press that doesn't make your joints feel like they're full of broken glass. The single arm landmine press is that lift. It’s durable, it’s effective, and it’s probably the missing link in your current program.