Landmine Press vs Single Arm Dumbbell Overhead Press Strength Standards
Compare your landmine press and single arm dumbbell overhead press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: free-end landmine weight used by one arm and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, press from shoulder or chest height along the angled bar path, reach a controlled lockout, and avoid turning it into a push press. For the second exercise, press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Landmine Press vs Single Arm Dumbbell Overhead Press Strength Standards
These bodyweight tables place the landmine press and single arm dumbbell overhead press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Landmine Press / Single Arm Dumbbell Overhead Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Landmine Press vs Single Arm Dumbbell Overhead 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Landmine Press | 25 lb11.3 kg | 39 lb17.7 kg | 56 lb25.4 kg | 73 lb33.1 kg |
| Single Arm Dumbbell Overhead Press | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 130 lb59 kg | Landmine Press | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 77 lb34.9 kg |
| Single Arm Dumbbell Overhead Press | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Landmine Press | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | 81 lb36.7 kg |
| Single Arm Dumbbell Overhead Press | 28 lb12.7 kg | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 150 lb68 kg | Landmine Press | 29 lb13.2 kg | 45 lb20.4 kg | 65 lb29.5 kg | 85 lb38.6 kg |
| Single Arm Dumbbell Overhead Press | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 160 lb72.6 kg | Landmine Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 88 lb39.9 kg |
| Single Arm Dumbbell Overhead Press | 30 lb13.6 kg | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 170 lb77.1 kg | Landmine Press | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 92 lb41.7 kg |
| Single Arm Dumbbell Overhead Press | 32 lb14.5 kg | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | |
| 180 lb81.6 kg | Landmine Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 95 lb43.1 kg |
| Single Arm Dumbbell Overhead Press | 33 lb15 kg | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | |
| 190 lb86.2 kg | Landmine Press | 34 lb15.4 kg | 53 lb24 kg | 76 lb34.5 kg | 99 lb44.9 kg |
| Single Arm Dumbbell Overhead Press | 34 lb15.4 kg | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 200 lb90.7 kg | Landmine Press | 35 lb15.9 kg | 55 lb24.9 kg | 79 lb35.8 kg | 102 lb46.3 kg |
| Single Arm Dumbbell Overhead Press | 35 lb15.9 kg | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | |
| 210 lb95.3 kg | Landmine Press | 36 lb16.3 kg | 57 lb25.9 kg | 81 lb36.7 kg | 106 lb48.1 kg |
| Single Arm Dumbbell Overhead Press | 36 lb16.3 kg | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | |
| 220 lb99.8 kg | Landmine Press | 37 lb16.8 kg | 58 lb26.3 kg | 84 lb38.1 kg | 109 lb49.4 kg |
| Single Arm Dumbbell Overhead Press | 37 lb16.8 kg | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | |
| 230 lb104.3 kg | Landmine Press | 39 lb17.7 kg | 60 lb27.2 kg | 86 lb39 kg | 112 lb50.8 kg |
| Single Arm Dumbbell Overhead Press | 39 lb17.7 kg | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | |
| 240 lb108.9 kg | Landmine Press | 40 lb18.1 kg | 62 lb28.1 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Single Arm Dumbbell Overhead Press | 40 lb18.1 kg | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | |
| 250 lb113.4 kg | Landmine Press | 41 lb18.6 kg | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 kg |
| Single Arm Dumbbell Overhead Press | 41 lb18.6 kg | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | |
| 260 lb117.9 kg | Landmine Press | 42 lb19.1 kg | 65 lb29.5 kg | 94 lb42.6 kg | 122 lb55.3 kg |
| Single Arm Dumbbell Overhead Press | 42 lb19.1 kg | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | |
| 270 lb122.5 kg | Landmine Press | 43 lb19.5 kg | 67 lb30.4 kg | 96 lb43.5 kg | 125 lb56.7 kg |
| Single Arm Dumbbell Overhead Press | 43 lb19.5 kg | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | |
| 280 lb127 kg | Landmine Press | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg |
| Single Arm Dumbbell Overhead Press | 44 lb20 kg | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | |
| 290 lb131.5 kg | Landmine Press | 45 lb20.4 kg | 70 lb31.8 kg | 101 lb45.8 kg | 131 lb59.4 kg |
| Single Arm Dumbbell Overhead Press | 45 lb20.4 kg | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | |
| 300 lb136.1 kg | Landmine Press | 46 lb20.9 kg | 72 lb32.7 kg | 103 lb46.7 kg | 134 lb60.8 kg |
| Single Arm Dumbbell Overhead Press | 46 lb20.9 kg | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg |
Women’s Landmine Press vs Single Arm Dumbbell Overhead 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Landmine Press | 14 lb6.4 kg | 23 lb10.4 kg | 34 lb15.4 kg | 46 lb20.9 kg |
| Single Arm Dumbbell Overhead Press | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 47 lb21.3 kg | |
| 110 lb49.9 kg | Landmine Press | 15 lb6.8 kg | 24 lb10.9 kg | 37 lb16.8 kg | 49 lb22.2 kg |
| Single Arm Dumbbell Overhead Press | 14 lb6.4 kg | 24 lb10.9 kg | 36 lb16.3 kg | 50 lb22.7 kg | |
| 120 lb54.4 kg | Landmine Press | 16 lb7.3 kg | 26 lb11.8 kg | 39 lb17.7 kg | 52 lb23.6 kg |
| Single Arm Dumbbell Overhead Press | 15 lb6.8 kg | 25 lb11.3 kg | 38 lb17.2 kg | 53 lb24 kg | |
| 130 lb59 kg | Landmine Press | 16 lb7.3 kg | 27 lb12.2 kg | 41 lb18.6 kg | 55 lb24.9 kg |
| Single Arm Dumbbell Overhead Press | 15 lb6.8 kg | 26 lb11.8 kg | 40 lb18.1 kg | 55 lb24.9 kg | |
| 140 lb63.5 kg | Landmine Press | 17 lb7.7 kg | 29 lb13.2 kg | 43 lb19.5 kg | 57 lb25.9 kg |
| Single Arm Dumbbell Overhead Press | 16 lb7.3 kg | 28 lb12.7 kg | 42 lb19.1 kg | 58 lb26.3 kg | |
| 150 lb68 kg | Landmine Press | 18 lb8.2 kg | 30 lb13.6 kg | 45 lb20.4 kg | 60 lb27.2 kg |
| Single Arm Dumbbell Overhead Press | 17 lb7.7 kg | 29 lb13.2 kg | 44 lb20 kg | 61 lb27.7 kg | |
| 160 lb72.6 kg | Landmine Press | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 63 lb28.6 kg |
| Single Arm Dumbbell Overhead Press | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 64 lb29 kg | |
| 170 lb77.1 kg | Landmine Press | 20 lb9.1 kg | 33 lb15 kg | 49 lb22.2 kg | 65 lb29.5 kg |
| Single Arm Dumbbell Overhead Press | 18 lb8.2 kg | 32 lb14.5 kg | 48 lb21.8 kg | 66 lb29.9 kg | |
| 180 lb81.6 kg | Landmine Press | 20 lb9.1 kg | 34 lb15.4 kg | 51 lb23.1 kg | 68 lb30.8 kg |
| Single Arm Dumbbell Overhead Press | 19 lb8.6 kg | 33 lb15 kg | 50 lb22.7 kg | 69 lb31.3 kg | |
| 190 lb86.2 kg | Landmine Press | 21 lb9.5 kg | 35 lb15.9 kg | 53 lb24 kg | 70 lb31.8 kg |
| Single Arm Dumbbell Overhead Press | 20 lb9.1 kg | 34 lb15.4 kg | 52 lb23.6 kg | 71 lb32.2 kg | |
| 200 lb90.7 kg | Landmine Press | 22 lb10 kg | 36 lb16.3 kg | 55 lb24.9 kg | 73 lb33.1 kg |
| Single Arm Dumbbell Overhead Press | 21 lb9.5 kg | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | |
| 210 lb95.3 kg | Landmine Press | 23 lb10.4 kg | 38 lb17.2 kg | 56 lb25.4 kg | 75 lb34 kg |
| Single Arm Dumbbell Overhead Press | 21 lb9.5 kg | 36 lb16.3 kg | 55 lb24.9 kg | 76 lb34.5 kg | |
| 220 lb99.8 kg | Landmine Press | 23 lb10.4 kg | 39 lb17.7 kg | 58 lb26.3 kg | 77 lb34.9 kg |
| Single Arm Dumbbell Overhead Press | 22 lb10 kg | 37 lb16.8 kg | 57 lb25.9 kg | 79 lb35.8 kg | |
| 230 lb104.3 kg | Landmine Press | 24 lb10.9 kg | 40 lb18.1 kg | 60 lb27.2 kg | 80 lb36.3 kg |
| Single Arm Dumbbell Overhead Press | 23 lb10.4 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 240 lb108.9 kg | Landmine Press | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 82 lb37.2 kg |
| Single Arm Dumbbell Overhead Press | 23 lb10.4 kg | 40 lb18.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
How Your Landmine Press vs Single Arm Dumbbell Overhead 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
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Landmine Press and Single Arm Dumbbell Overhead 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 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the single arm dumbbell overhead press strength level
The single arm dumbbell overhead 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the landmine press | Adjust landmine press targets to exact bodyweight with the two-thirds rule while preserving free-end load and total reps across both arms. |
| Rate the single arm dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Landmine Press and Single Arm Dumbbell Overhead Press Standards Differ
What the men’s data shows:
The landmine press and single arm dumbbell overhead press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Advanced and Elite at every displayed bodyweight.
At Elite, the difference is 3.6 kg at 120 lb and 6.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Overhead Press standard minus the Landmine Press standard: zero means equal, above zero means the Single Arm Dumbbell Overhead Press standard is higher, and below zero means the Landmine Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Landmine Press and Single Arm Dumbbell Overhead Press Standards Differ
What the women’s data shows:
The landmine press and single arm dumbbell overhead press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Novice keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 0.4 to 0.4 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Overhead Press standard minus the Landmine Press standard: zero means equal, above zero means the Single Arm Dumbbell Overhead Press standard is higher, and below zero means the Landmine Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Landmine Press and Single Arm Dumbbell Overhead Press Exercises Used by This Calculator
Valid results depend on using the specified landmine press and single arm dumbbell overhead press technique and load convention. Use strict, repeatable Landmine Press and Single Arm Dumbbell Overhead 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.
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.
Use the Single Arm Dumbbell Overhead Press setup and load convention
One dumbbell pressed overhead by one arm at a time. Total valid reps across both arms combined. Press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Landmine Press result and one recent Single Arm Dumbbell Overhead Press result
Use the correct input for each exercise: Free-end landmine weight used by one arm for Landmine Press and Total external load for Single Arm Dumbbell Overhead Press.
Related Tools
- Landmine Press — View the individual Landmine Press standards and next strength-level target.
- Single Arm Dumbbell Overhead Press — View the individual Single Arm Dumbbell Overhead Press standards and next strength-level target.
- Standing Strict Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.