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One Arm Landmine Press Strength Standards for Men and Women

Discover how your One Arm Landmine Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your One Arm Landmine Press Strength Level

Calculate Your One Arm Landmine Press Strength

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One Arm Landmine Press Weight Standards

Compare your One Arm Landmine Press performance to these weight standards and see where you stand.

LevelWeight
Beginner24 lbs
Novice40 lbs
Intermediate64 lbs
Advanced93 lbs
Elite125 lbs

One Arm Landmine Press Bodyweight Ratio Standards

See how your One Arm Landmine Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.50
Elite0.70
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.20
Advanced0.30
Elite0.45

One Arm Landmine Press Standards by Bodyweight

Find the One Arm Landmine Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs23 lbs39 lbs61 lbs85 lbs
120 lbs14 lbs26 lbs44 lbs66 lbs92 lbs
130 lbs17 lbs29 lbs48 lbs71 lbs98 lbs
140 lbs19 lbs33 lbs52 lbs76 lbs104 lbs
150 lbs21 lbs36 lbs56 lbs81 lbs109 lbs
160 lbs23 lbs39 lbs60 lbs85 lbs115 lbs
170 lbs25 lbs42 lbs63 lbs90 lbs120 lbs
180 lbs28 lbs44 lbs67 lbs94 lbs125 lbs
190 lbs30 lbs47 lbs70 lbs98 lbs130 lbs
200 lbs32 lbs50 lbs74 lbs102 lbs134 lbs
210 lbs34 lbs53 lbs77 lbs106 lbs139 lbs
220 lbs36 lbs55 lbs80 lbs110 lbs143 lbs
230 lbs38 lbs58 lbs83 lbs114 lbs147 lbs
240 lbs40 lbs60 lbs86 lbs117 lbs152 lbs
250 lbs42 lbs63 lbs89 lbs121 lbs156 lbs
260 lbs44 lbs65 lbs92 lbs124 lbs160 lbs
270 lbs46 lbs68 lbs95 lbs128 lbs163 lbs
280 lbs48 lbs70 lbs98 lbs131 lbs167 lbs
290 lbs50 lbs72 lbs101 lbs134 lbs171 lbs
300 lbs52 lbs75 lbs103 lbs137 lbs174 lbs
310 lbs54 lbs77 lbs106 lbs140 lbs178 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs17 lbs27 lbs40 lbs56 lbs
100 lbs10 lbs18 lbs28 lbs42 lbs58 lbs
110 lbs11 lbs19 lbs30 lbs44 lbs60 lbs
120 lbs12 lbs20 lbs31 lbs46 lbs63 lbs
130 lbs13 lbs21 lbs33 lbs47 lbs64 lbs
140 lbs13 lbs22 lbs34 lbs49 lbs66 lbs
150 lbs14 lbs23 lbs35 lbs50 lbs68 lbs
160 lbs15 lbs24 lbs36 lbs52 lbs69 lbs
170 lbs15 lbs24 lbs37 lbs53 lbs71 lbs
180 lbs16 lbs25 lbs38 lbs54 lbs72 lbs
190 lbs16 lbs26 lbs39 lbs55 lbs74 lbs
200 lbs17 lbs27 lbs40 lbs57 lbs75 lbs
210 lbs17 lbs28 lbs41 lbs58 lbs76 lbs
220 lbs18 lbs28 lbs42 lbs59 lbs78 lbs
230 lbs18 lbs29 lbs43 lbs60 lbs79 lbs
240 lbs19 lbs30 lbs44 lbs61 lbs80 lbs
250 lbs19 lbs30 lbs44 lbs62 lbs81 lbs
260 lbs20 lbs31 lbs45 lbs63 lbs82 lbs

One Arm Landmine Press Standards by Age

Discover how One Arm Landmine Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs35 lbs55 lbs79 lbs107 lbs
2023 lbs40 lbs62 lbs90 lbs122 lbs
2524 lbs40 lbs64 lbs93 lbs125 lbs
3024 lbs40 lbs64 lbs93 lbs125 lbs
3524 lbs40 lbs64 lbs93 lbs125 lbs
4024 lbs40 lbs64 lbs93 lbs125 lbs
4523 lbs39 lbs61 lbs88 lbs119 lbs
5021 lbs36 lbs57 lbs83 lbs112 lbs
5520 lbs34 lbs53 lbs77 lbs104 lbs
6019 lbs31 lbs49 lbs71 lbs95 lbs
6517 lbs29 lbs45 lbs64 lbs86 lbs
7016 lbs26 lbs40 lbs58 lbs78 lbs
7515 lbs24 lbs37 lbs52 lbs70 lbs
8014 lbs22 lbs33 lbs47 lbs63 lbs
8513 lbs20 lbs30 lbs43 lbs57 lbs
9012 lbs18 lbs27 lbs39 lbs52 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs19 lbs30 lbs43 lbs58 lbs
2013 lbs21 lbs33 lbs48 lbs66 lbs
2513 lbs22 lbs34 lbs49 lbs67 lbs
3013 lbs22 lbs34 lbs49 lbs67 lbs
3513 lbs22 lbs34 lbs49 lbs67 lbs
4013 lbs22 lbs34 lbs49 lbs67 lbs
4513 lbs21 lbs32 lbs47 lbs64 lbs
5012 lbs20 lbs31 lbs45 lbs60 lbs
5511 lbs19 lbs29 lbs41 lbs56 lbs
6011 lbs17 lbs27 lbs38 lbs52 lbs
6510 lbs16 lbs24 lbs35 lbs47 lbs
7010 lbs15 lbs22 lbs32 lbs43 lbs
759 lbs14 lbs20 lbs29 lbs38 lbs
808 lbs13 lbs19 lbs26 lbs35 lbs
858 lbs12 lbs17 lbs24 lbs32 lbs
908 lbs11 lbs16 lbs22 lbs29 lbs

One Arm Landmine Press Overview

The One Arm Landmine Press is an effective unilateral exercise that targets the shoulders and triceps while engaging the core for stability and balance.

Muscles Worked

Equipment Needed

Barbell, Landmine Attachment (optional)

How To Perform the One Arm Landmine Press

  1. Start by placing one end of a barbell into a landmine attachment or securely into a corner.
  2. Stand with feet shoulder-width apart, holding the free end of the barbell with one hand at shoulder height.
  3. Engage your core, keep your torso upright, and press the barbell upward and slightly forward until your arm is fully extended.
  4. Slowly lower the barbell back to the starting position, maintaining control.
  5. Repeat for the desired number of reps before switching to the other arm.

Want to perfect your form? Check out our detailed guide on One Arm Landmine Press for proper technique and tips.

Pro Tips for One Arm Landmine Press

  • Maintain a neutral spine by engaging your core throughout the movement.
  • Ensure your wrist stays straight to avoid strain.
  • Avoid using momentum; focus on controlled, deliberate movements.
  • Adjust your stance if you experience balance issues.

Compare Other Exercises

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