What equipment do you need for the landmine single arm press?

You need landmine to do the landmine single arm press.

What is a good landmine single arm press?

For men, a good landmine single arm press is about a 142.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 50 lb and elite lifters pass 260 lb. For women, the standards run from about 10 lb to 62.5 lb. The tier table above lists every rank from Bronze to Champion.

Chest · Landmine

Landmine Single Arm Press

How to do the landmine single arm press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Landmine
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Horizontal Press
Mechanic: Compound

Find more:Chest exercises Barbell exercises

How to do it

Hold the weight at shoulder level with your elbows under your wrists. Brace your core and press the weight overhead until your arms are fully extended. Lower the weight back to your shoulders in a controlled manner.

1Feel your shoulder and triceps pressing the barbell overhead at an angle
2Keep your core tight and feet staggered for stability
3Press in a curved path and fully extend your arm

Common mistakes

Avoid arching your back or letting the bar drift out of control
Don't let your elbow flare too much; keep it in the plane of the press
Avoid locking your knees; maintain soft knees

Muscles worked

The landmine single arm press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.

Mid ChestPrimary
TricepsSupport
Upper ChestSupport
Lower ChestSupport
Front DeltsSupport
ForearmsMinor
Upper AbsMinor

Landmine Single Arm Press strength standards

See how your landmine single arm press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM50 lb
Silvere1RM90 lb
Golde1RM142.5 lb
Platinume1RM197.5 lb
Diamonde1RM230 lb
Champione1RM260 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the landmine single arm press for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More chest exercises

See all chest exercises →

Last reviewed April 2026.