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Landmine Press strength standards

What is a good Landmine Press?

For a 180 lb male, an Intermediate Landmine Press is about 129 lb (0.72x bodyweight). Advanced starts around 190 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Landmine Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 19 44 83 133 192
120 22 50 90 142 203
130 26 55 97 151 214
140 30 60 104 160 224
150 33 65 111 168 233
160 37 70 117 175 242
170 40 75 123 183 251
180 43 79 129 190 259
190 47 84 135 197 268
200 50 88 140 204 275
210 53 93 145 210 283
220 56 97 151 216 290
230 60 101 156 222 297
240 63 105 161 228 304
250 66 109 165 234 310
260 69 112 170 239 317
270 71 116 174 245 323
280 74 120 179 250 329
290 77 123 183 255 335
300 80 127 187 260 340
310 83 130 192 265 346

The Landmine Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Landmine Press Standards by Age

How the Landmine Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 34 65 108 163 225
20 39 74 124 186 257
25 40 76 127 191 264
30 40 76 127 191 264
35 40 76 127 191 264
40 40 76 127 191 264
45 38 73 121 181 251
50 36 68 113 170 235
55 33 63 105 157 218
60 30 57 96 144 199
65 27 52 86 130 179
70 24 47 78 117 161
75 22 42 69 104 144
80 19 37 62 93 129
85 17 33 56 84 115
90 16 30 50 75 104

The Landmine Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Landmine Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 129 lbs (0.72x bodyweight) on the Landmine Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Landmine Press Strength Levels Mean

Beginner

You are learning the bar path and loading on the Landmine Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Landmine Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Landmine Press is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Landmine Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Landmine Press strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Landmine Press

Tier-specific training recommendations to move your Landmine Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Landmine Press 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Landmine Press.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Landmine Press plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Landmine Press strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Landmine Press

Primary Muscles Shoulders (Deltoids), Triceps, Core, Chest
Equipment Barbell, Landmine Attachment (optional)
  1. Begin by placing one end of a barbell into a landmine attachment or against a corner for stability.
  2. Stand with feet shoulder-width apart, holding the free end of the barbell with one hand at chest height.
  3. Engage your core and keep your back straight.
  4. Press the barbell upward and slightly forward until your arm is fully extended.
  5. Slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.

Tips

  • Keep your core engaged throughout the movement to maintain stability.
  • Avoid locking out your elbow at the top of the press to keep tension on the muscles.
  • Use a controlled movement to avoid using momentum.
  • Start with a lighter weight to master the technique before progressing to heavier loads.
  • Ensure your wrist stays neutral and aligned with your forearm to prevent strain.

Where Do These Landmine Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Landmine Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Landmine Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Landmine Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Landmine Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Landmine Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.