Single-Arm Landmine Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Upper Chest

Secondary muscles

Triceps, Serratus Anterior, Core

Equipment

Barbell

Movement pattern

Vertical Push (Push force)

Difficulty

Beginner

Working rep range

8-12 reps per set

Between-set interval

90 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Stand or half-kneel holding the end of a landmine barbell at your front shoulder.
2. Brace your core and press the bar upward and forward along its natural arc.
3. Reach slightly with your shoulder blade at the top to engage the serratus anterior.

Joint & safety considerations

No specific joint contraindications are flagged for Single-Arm Landmine Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Cuban Press (Rotator Cuff Press)	Dumbbell swap	Dumbbell
Machine Overhead Shoulder Press	Machine swap	Machine
Standing Resistance Band Overhead Press	Bands swap	Bands
Floor-Seated Barbell or Dumbbell Z-Press	Dumbbell swap	Dumbbell
Seated Arnold Dumbbell Press	Dumbbell swap	Dumbbell
Seated Dumbbell Shoulder Press	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.