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One Arm Landmine Press strength standards

What is a good One Arm Landmine Press?

For a 180 lb male, an Intermediate One Arm Landmine Press is about 63 lb (0.35x bodyweight). Advanced starts around 90 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 63 lb Intermediate at 180 lb
Next tier 90 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 One Arm Landmine Press

A solid (Intermediate) One Arm Landmine Press for a 180 lb male is about 63 lb (0.35x bodyweight). Use the calculator below to convert your own One Arm Landmine Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 90 lb (0.5x bodyweight).

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

Estimated Standards

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

Primary Muscles Shoulders (Deltoids), Triceps, Core, Upper Chest
Equipment Barbell, Landmine Attachment (optional)
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your One Arm Landmine Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 63 lbs (0.35x bodyweight) on the One Arm 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 One Arm Landmine Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

63 lb Typical 1RM (Intermediate)
0.35x 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 One Arm 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 8 19 35 57 81
120 10 22 40 62 88
130 13 25 44 67 94
140 15 29 48 72 100
150 17 32 52 77 105
160 19 35 56 81 111
170 21 38 59 86 116
180 24 40 63 90 121
190 26 43 66 94 126
200 28 46 70 98 130
210 30 49 73 102 135
220 32 51 76 106 139
230 34 54 79 110 143
240 36 56 82 113 148
250 38 59 85 117 152
260 40 61 88 120 156
270 42 64 91 124 159
280 44 66 94 127 163
290 46 68 97 130 167
300 48 71 99 133 170
310 50 73 102 136 174

Is Your One Arm Landmine Press Good?

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

Men (180 lb): a good (Intermediate) One Arm Landmine Press is about 63 lb (0.35x bodyweight). Advanced lifters hit 90 lb (0.5x), and Elite is 121 lb (0.67x).

Women (140 lb): a good (Intermediate) One Arm 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 One Arm Landmine Press?

Men: a 180 lb male should lift about 63 lb at an Intermediate level (a beginner target is around 24 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 52 lb, and a 220 lb lifter lifts about 76 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 60 lb, while by age 50 the Intermediate standard is about 53 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 One Arm Landmine Press Strength?

How One Arm 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 17 31 51 75 103
20 19 36 58 86 118
25 20 36 60 89 121
30 20 36 60 89 121
35 20 36 60 89 121
40 20 36 60 89 121
45 19 35 57 84 115
50 17 32 53 79 108
55 16 30 49 73 100
60 15 27 45 67 91
65 13 25 41 60 82
70 12 22 36 54 74
75 11 20 33 48 66
80 10 18 29 43 59
85 9 16 26 39 53
90 8 14 23 35 48

What Do One Arm Landmine Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the One Arm 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 One Arm 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 One Arm 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 One Arm 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 One Arm 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 One Arm Landmine Press

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

Beginner → Novice Building Your Foundation
  • Train the One Arm 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 One Arm 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 One Arm 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 One Arm 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 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.

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.

Where Do These One Arm 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 One Arm Landmine Press Good for Your Weight?

Use this page to compare your One Arm 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 One Arm 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" One Arm 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 One Arm 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.

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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.