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One Arm Landmine Press Strength Standards

Quick Answer One Arm Landmine Press

A 180 lb male with an Intermediate-level One Arm Landmine Press of 63 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 90 lbs (0.5x bodyweight).

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

Competition-Verified

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)
Data Points 71 rows

How Strong Is Your One Arm 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 One Arm 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 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

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.

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 your E1RM progress →
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?

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

Strength standards help you objectively measure your One Arm 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 One Arm 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" One Arm 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 One Arm 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