What muscles does the Landmine Single-Arm Press work?

The Landmine Single-Arm Press mainly works the front delts and chest.

How many sets and reps of the Landmine Single-Arm Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Landmine Single-Arm Press?

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Landmine Single-Arm Press

Standing, press the bar overhead on one arm along the landmine path while bracing the core against rotation.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Chest
Equipment: Landmine
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the front delts, for when the landmine is taken or you want a change.

Questions

What muscles does the Landmine Single-Arm Press work?: The Landmine Single-Arm Press mainly works the front delts and chest.
What equipment do you need for the Landmine Single-Arm Press?: A landmine.
How many sets and reps of the Landmine Single-Arm Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Landmine Single-Arm Press?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Program it for your clients

Coaches add the Landmine Single-Arm Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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