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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.

Good target 129 lb Intermediate at 180 lb
Next tier 190 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Landmine Press

A solid (Intermediate) Landmine Press for a 180 lb male is about 129 lb (0.72x bodyweight). Use the calculator below to convert your own Landmine Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 190 lb (1.06x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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)
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Landmine Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 129 lbs (0.72x bodyweight) on the Landmine Press ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Landmine Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

129 lb Typical 1RM (Intermediate)
0.72x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Landmine Press?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Landmine Press Good?

A quick read on what counts as a good Landmine Press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Landmine Press is about 129 lb (0.72x bodyweight). Advanced lifters hit 190 lb (1.06x), and Elite is 259 lb (1.44x).

Women (140 lb): a good (Intermediate) Landmine Press is about 30 lb (0.21x bodyweight). Advanced lifters hit 45 lb (0.32x), and Elite is 62 lb (0.44x).

How Much Should You Be Able to Landmine Press?

Men: a 180 lb male should lift about 129 lb at an Intermediate level (a beginner target is around 43 lb).

Women: a 140 lb female should lift about 30 lb at an Intermediate level (a beginner target is around 9 lb).

By bodyweight (men): A 150 lb lifter lifts about 111 lb, and a 220 lb lifter lifts about 151 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 127 lb, while by age 50 the Intermediate standard is about 113 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Landmine Press Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

  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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Landmine Press Good for Your Weight?

Use this page to compare your Landmine Press against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

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