Arnold Press vs Landmine Press Strength Standards

Arnold Press vs Landmine Press Strength Standards

Use these tables to compare the estimated one-rep max required for the arnold press and landmine press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Arnold Press / Landmine Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Arnold Press vs Landmine Press Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Arnold Press vs Landmine Press Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Arnold Press vs Landmine Press Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Arnold Press and Landmine Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the arnold press strength level

The standards use the sex-specific targets from the individual Arnold Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.

3. Find the landmine press strength level

The landmine press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so heavier lifters are expected to press more free-end landmine load without requiring strength to increase pound for pound.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Arnold Press and Landmine Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Press standard minus the Arnold Press standard: zero means equal, above zero means the Landmine Press standard is higher, and below zero means the Arnold Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Arnold Press and Landmine Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Press standard minus the Arnold Press standard: zero means equal, above zero means the Landmine Press standard is higher, and below zero means the Arnold Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Arnold Press and Landmine Press Exercises Used by This Calculator

The calculator expects repeatable arnold press and landmine press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Arnold Press and Landmine Press tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.

Use a strict, repeatable Arnold Press

Strict seated bilateral Arnold Press Enter the weight of one dumbbell, not the combined pair Matched dumbbells move together through every counted rep Start in front of the shoulders or upper chest with palms facing the lifter or mostly inward Press and rotate through a visible Arnold Press path Reach controlled overhead lockout with both elbows extended Enter weight per dumbbell. Keep the same equipment and setup when retesting.

Enter the free-end load and count both arms combined

Press one arm at a time from shoulder or chest height along the angled bar path to controlled lockout. Enter the free-end load and total valid reps across both arms. Do not count two-hand, thruster, push-press, jerk, overhead-press, assisted, leg-driven, or partial reps.

Enter one recent Arnold Press result and one recent Landmine Press result

Enter the exercise-specific load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.

Related Tools

• Arnold Press — View the individual Arnold Press standards and next strength-level target.
• Landmine Press — View the individual Landmine Press standards and next strength-level target.
• Seated Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Standing Strict Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.