ex_QSCPL6

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Shoulders · Barbell

Landmine Single Arm Staggered Overhead Press

intermediatestrengthOne side at a timeMale & female model

Landmine Single Arm Staggered Overhead Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, core and upper chest 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
Core
Upper Chest

How to do Landmine Single Arm Staggered Overhead Press

Stand in a staggered stance holding the end of the bar at the shoulder on the side of your back leg.
Brace your core.
Press the bar up and forward until your arm is straight.
Lower it and repeat, then switch sides.

Form tips

Keep your hips square.
Squeeze the glute of your back leg.

Landmine Single Arm Staggered Overhead Press alternatives

Band Single Arm Overhead Press

Delts · beginner

Iso Lateral Shoulder Press Single Arm

Delts · beginner

Dumbbell Standing Overhead Press

Delts · intermediate

Cable Twisting Overhead Press

Delts · beginner

More delts exercises

Landmine Seated Single Arm Overhead Press

Delts · beginner

Landmine Half Kneeling Single Arm Overhead Press

Delts · beginner

Landmine Single Arm Push Press

Delts · intermediate

Landmine Alternating Single Arm Press

Delts · intermediate

Landmine Overhead Press

Delts · intermediate

Landmine Seated Overhead Press

Delts · beginner

Landmine Kneeling Overhead Press

Delts · beginner

Landmine Seated Alternating Overhead Press

Delts · beginner

Landmine Single Arm Staggered Overhead Press FAQ

What muscles does Landmine Single Arm Staggered Overhead Press work?

Landmine Single Arm Staggered Overhead Press mainly works the delts in the shoulders. The triceps, core and upper chest work as secondary muscles.

What equipment do you need for Landmine Single Arm Staggered Overhead Press?

You need a barbell.

How many sets and reps of Landmine Single Arm Staggered Overhead 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 Staggered Overhead 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 Staggered Overhead 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 Staggered Overhead Press?

Other exercises for the delts include Band Single Arm Overhead Press, Iso Lateral Shoulder Press Single Arm, Dumbbell Standing Overhead Press and Cable Twisting Overhead Press.

For developers

Use Landmine Single Arm Staggered Overhead 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_QSCPL6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QSCPL6",
  "name": "Landmine Single Arm Staggered Overhead Press",
  "model": "male",
  "counterpartId": "ex_WMSAQX",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_QSCPL6/mp4-720.mp4?…",
    "poster": "https://…/ex_QSCPL6/poster.jpg?…"
  }
}