Single-Arm Landmine Press
ముందు డెల్టాయిడ్
What moves the load, and what it costs
6.0MET
Front deltoid is the prime mover, with the abs, obliques, triceps assisting. One-sided pressing turns the trunk into a working muscle. Half-kneeling makes the anti-rotation demand higher still.
Cue: Press with one arm from a half-kneeling or standing stance and refuse to let the trunk rotate.
మూలం·2024 Adult Compendium of Physical Activities·FILED UNDER WEIGHTS, VIGOROUS·జూలై 2026న సమీక్షించాం
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files single-arm landmine press under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 6.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so single-arm landmine press is filed under Resistance training (weight lifting, free weight or machine), power lifting or body building, vigorous effort.
- Take the category's MET value — 6.0. One MET is the cost of sitting quietly, so this is 6.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Single-Arm Landmine Press: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
మూలం·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·జూలై 2026న సమీక్షించాం
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| Front deltoidAnterior deltoid | Prime mover | Raises the arm to the front (shoulder flexion) and assists horizontal adduction. Prime mover in overhead pressing, heavy synergist in every bench press. |
| AbsRectus abdominis | Synergist / stabiliser | Bends the trunk forward and, more usefully, resists it being extended backwards. Both a crunch and a plank load it — differently. |
| ఒబ్లీక్స్ఎక్స్టర్నల్ మరియు ఇంటర్నల్ ఆబ్లిక్లు | Synergist / stabiliser | మొండెంను తిప్పడం మరియు పక్కకు వంచడం, అలాగే తిరగకుండా నిలవరించడం. ఒక వైపు ఉన్న ఇంటర్నల్ ఆబ్లిక్, మరో వైపు ఉన్న ఎక్స్టర్నల్ ఆబ్లిక్తో కలిసి పనిచేస్తుంది. |
| TricepsTriceps brachii | Synergist / stabiliser | Straightens the elbow. The long head also crosses the shoulder, so it is stretched and loaded hardest with the arm overhead. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Landmine, Barbell. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
నమూనా · పుష్
- Take the bar at shoulder height with the elbows slightly in front of the bar, not flared out to the sides.
- Stand with the feet hip to shoulder width, glutes and abs braced so the ribcage cannot flare — the press is as much a standing plank as an arm movement.
- Press with one arm from a half-kneeling or standing stance and refuse to let the trunk rotate.
- Pull the chin back out of the way, press the bar in a straight line past the face, then push the head through so the bar finishes over the middle of the foot.
- Lock out with the biceps beside the ears and the shoulder blades rotated up.
- Lower under control to the start position rather than dropping into the catch.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Leaning back to get the weight up.
A press that turns into an incline bench press with a lumbar arch is telling you the weight is too heavy. Squeeze the glutes and let the range be honest.
Pressing around the face instead of past it.
The bar path should be as close to vertical as possible. Move the head back out of the way, not the bar forward.
Stopping short of a full lockout.
The top of the press is where the lower traps and serratus do their work, and it is the range most people skip.
Flared elbows at the start.
Elbows under and slightly in front of the load, not out at the sides.
Regress it, or progress it
Regress — earn it first
Progress — the next demand
Prescription: load, reps, rest
లక్ష్యాన్ని చూసుకోండి, ఆ తర్వాత బరువు పెరుగుతున్నా టెక్నిక్ను మాత్రం స్థిరంగా ఉంచండి. ఇది ఈ పేజీ కోసం కల్పించినది కాదు, కదలిక యాంత్రికత నుంచే వచ్చింది: కాంపౌండ్ లిఫ్ట్ అనేక కీళ్లపై భారం వేస్తుంది, కాబట్టి ఇది ఎక్కువ బరువును తట్టుకుంటుంది, ఎక్కువ విశ్రాంతి అవసరం.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 నిమి | ఎక్కువ బరువులకు ఎక్కువ విశ్రాంతి అవసరం. విశ్రాంతిని రెండు నిమిషాలకు తగ్గిస్తే బలం సెట్ కాస్తా కండిషనింగ్ సెట్గా మారిపోతుంది. |
| Muscle size | 3–4 | 6–12 | 90–180 sec | చాలా సెట్లను ఫెయిల్యూర్కు ఒకటి నుంచి మూడు రెప్ల లోపు వరకు తీసుకెళ్లండి. కచ్చితమైన రెప్ సంఖ్య కంటే ఒక్కో కండరానికి వారానికి మొత్తం హార్డ్ సెట్ల సంఖ్యే ఎక్కువ ముఖ్యం. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 sec | తక్కువ బరువులు, తక్కువ విశ్రాంతి. కొవ్వు తగ్గడం ఆహారంతో నిర్ణయమవుతుంది; ఇది ఆ సమయంలో కండరాలను కాపాడుతుంది. |
| First month | 2–3 | 8–10 | 2 min | ఫెయిల్యూర్కు చాలా ముందే ఆపేస్తూ, ప్రతి సెట్కూ అదే బరువుతో, చివరి రెప్లో కూడా కదలిక మొదటి రెప్లాగే కనిపించే వరకు. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: Resistance training (weight lifting, free weight or machine), power lifting or body building, vigorous effort — 6.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 6.0 MET × 3.5 × 70 kg ÷ 200 = 7.35 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
మూలం·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·జూలై 2026న సమీక్షించాం
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
చేతిలో ఏమీ లేకపోతే: Pike Push-Up అత్యంత దగ్గరి ప్రత్యామ్నాయం — అదే ప్రధాన కండరం, అదే పద్ధతి, ఎలాంటి పరికరాలు అవసరం లేదు.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the single-arm landmine press work?
Single-Arm Landmine Press is a compound movement in which the front deltoid is the prime mover, assisted by the abs, obliques, triceps. Raises the arm to the front (shoulder flexion) and assists horizontal adduction. Prime mover in overhead pressing, heavy synergist in every bench press.
Is the single-arm landmine press good for beginners?
Not on day one, but it is reachable within a few weeks. It rates 3 out of 5 for technical demand. Work up through the easier versions listed on this page first, starting with the standing dumbbell shoulder press.
What can I do instead of the single-arm landmine press at home?
The closest no-equipment substitute is the pike push-up, which trains the same prime mover through the same movement pattern. If you own a little equipment, the single-arm dumbbell overhead press is closer still. It will not load you as heavily, so use higher reps and slower tempo to make up the difference.
How many sets and reps of the single-arm landmine press should I do?
కండరాల పరిమాణం కోసం, 6–12 రెప్లతో 3–4 సెట్లు, 90–180 సెకన్ల విశ్రాంతి. బలం కోసం, 3–6 రెప్లతో 3–5 సెట్లు, 3–5 నిమిషాల విశ్రాంతి. మీ మొదటి నెలలో, 8–10 రెప్లతో 2–3 సెట్లు, ఫెయిల్యూర్కు చాలా ముందే ఆపేయాలి. ఈ పరిధుల్లో ఏదైనా సరే, కచ్చితమైన రెప్ సంఖ్య కంటే ఒక్కో కండర సమూహానికి వారానికి మొత్తం హార్డ్ సెట్ల సంఖ్యే ఎక్కువ ముఖ్యం.
Does the single-arm landmine press burn fat from the front deltoid?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the front deltoid builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
మూలం·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·జూలై 2026న సమీక్షించాం
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