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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.

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One Arm Landmine Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The One Arm Landmine Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

One Arm Landmine Press Standards by Age

How the One Arm Landmine Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The One Arm Landmine Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your One Arm Landmine Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 63 lbs (0.35x bodyweight) on the One Arm Landmine Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the One Arm Landmine Press Strength Levels Mean

Beginner

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

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

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

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

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

Primary Muscles Shoulders (Deltoids), Triceps, Core, Upper Chest
Equipment Barbell, Landmine Attachment (optional)
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The One Arm Landmine Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the One Arm Landmine Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The One Arm Landmine Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.