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Landmine Press Strength Standards

Quick Answer Landmine Press

A 180 lb male with an Intermediate-level Landmine Press of 129 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 190 lbs (1.06x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Landmine Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Triceps, Core, Chest
Equipment Barbell, Landmine Attachment (optional)
Data Points 71 rows

How Strong Is Your Landmine Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Landmine Press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

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

How Does Age Affect Landmine Press Strength?

How Landmine Press standards change across different age groups. Values represent a 1RM in lbs.

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

What Do Landmine Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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 your E1RM progress →
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

  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 for Landmine Press

  • 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?

These Landmine Press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Landmine Press Good for Your Weight?

Strength standards help you objectively measure your Landmine Press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Landmine Press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Landmine Press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Landmine Press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE