ex_H4X2DK

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Shoulders · Barbell

Landmine Single Arm Push Press

intermediatestrengthOne side at a timeMale & female model

Landmine Single Arm Push Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, quadriceps and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders

Secondary muscles

Triceps
Quadriceps
Core

How to do Landmine Single Arm Push Press

Stand facing the landmine, holding the end of the bar at one shoulder.
Dip slightly by bending your knees.
Drive up through your legs and press the bar up and forward until your arm is straight.
Lower it to your shoulder and repeat, then switch arms.

Form tips

Use the leg drive to move heavier weight.
Keep the dip short and upright.

Landmine Single Arm Push Press alternatives

Band Single Arm Overhead Press

Delts · beginner

Dumbbell Push Press

Delts · intermediate

Iso Lateral Shoulder Press Single Arm

Delts · beginner

Kettlebell Single Arm Clean and Press

Delts · intermediate

More delts exercises

Landmine Alternating Single Arm Press

Delts · intermediate

Landmine Seated Single Arm Overhead Press

Delts · beginner

Landmine Single Arm Staggered Overhead Press

Delts · intermediate

Landmine Half Kneeling Single Arm Overhead Press

Delts · beginner

Barbell Behind the Back Push Press Single Arm Balance

Delts · intermediate

Landmine Overhead Press

Delts · intermediate

Barbell Behind Neck Push Press

Delts · intermediate

Landmine Kneeling Overhead Press

Delts · beginner

Landmine Single Arm Push Press FAQ

What muscles does Landmine Single Arm Push Press work?

Landmine Single Arm Push Press mainly works the delts in the shoulders. The triceps, quadriceps and core work as secondary muscles.

What equipment do you need for Landmine Single Arm Push Press?

You need a barbell.

How many sets and reps of Landmine Single Arm Push Press should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Single Arm Push Press good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Landmine Single Arm Push Press burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Landmine Single Arm Push Press?

Other exercises for the delts include Band Single Arm Overhead Press, Dumbbell Push Press, Iso Lateral Shoulder Press Single Arm and Kettlebell Single Arm Clean and Press.

For developers

Use Landmine Single Arm Push Press in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_H4X2DK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_H4X2DK",
  "name": "Landmine Single Arm Push Press",
  "model": "male",
  "counterpartId": "ex_UL2JNL",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_H4X2DK/mp4-720.mp4?…",
    "poster": "https://…/ex_H4X2DK/poster.jpg?…"
  }
}