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. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Free-end landmine weight used by one arm for Landmine Press and Total external load for Single Arm Dumbbell Overhead Press. Use strict one-arm landmine presses from shoulder or chest height to controlled angled lockout with total reps counted across both arms and one dumbbell pressed overhead by one arm at a time. You can enter either lift in pounds or kilograms. 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 by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine press and single arm dumbbell overhead press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your landmine press and single arm dumbbell overhead press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Landmine Press / Single Arm Dumbbell Overhead Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Landmine Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Landmine Press; the second is Single Arm Dumbbell Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 25 lb 11.3 / 11.3 kg | 39 / 39 lb 17.7 / 17.7 kg | 56 / 59 lb 25.4 / 26.8 kg | 73 / 81 lb 33.1 / 36.7 kg |
| 130 lb 59 kg | 26 / 26 lb 11.8 / 11.8 kg | 41 / 41 lb 18.6 / 18.6 kg | 59 / 62 lb 26.8 / 28.1 kg | 77 / 85 lb 34.9 / 38.6 kg |
| 140 lb 63.5 kg | 28 / 28 lb 12.7 / 12.7 kg | 43 / 43 lb 19.5 / 19.5 kg | 62 / 65 lb 28.1 / 29.5 kg | 81 / 90 lb 36.7 / 40.8 kg |
| 150 lb 68 kg | 29 / 29 lb 13.2 / 13.2 kg | 45 / 45 lb 20.4 / 20.4 kg | 65 / 68 lb 29.5 / 30.8 kg | 85 / 94 lb 38.6 / 42.6 kg |
| 160 lb 72.6 kg | 30 / 30 lb 13.6 / 13.6 kg | 47 / 47 lb 21.3 / 21.3 kg | 68 / 71 lb 30.8 / 32.2 kg | 88 / 98 lb 39.9 / 44.5 kg |
| 170 lb 77.1 kg | 32 / 32 lb 14.5 / 14.5 kg | 49 / 49 lb 22.2 / 22.2 kg | 71 / 74 lb 32.2 / 33.6 kg | 92 / 102 lb 41.7 / 46.3 kg |
| 180 lb 81.6 kg | 33 / 33 lb 15 / 15 kg | 51 / 51 lb 23.1 / 23.1 kg | 73 / 77 lb 33.1 / 34.9 kg | 95 / 106 lb 43.1 / 48.1 kg |
| 190 lb 86.2 kg | 34 / 34 lb 15.4 / 15.4 kg | 53 / 53 lb 24 / 24 kg | 76 / 80 lb 34.5 / 36.3 kg | 99 / 110 lb 44.9 / 49.9 kg |
| 200 lb 90.7 kg | 35 / 35 lb 15.9 / 15.9 kg | 55 / 55 lb 24.9 / 24.9 kg | 79 / 83 lb 35.8 / 37.6 kg | 102 / 114 lb 46.3 / 51.7 kg |
| 210 lb 95.3 kg | 36 / 36 lb 16.3 / 16.3 kg | 57 / 57 lb 25.9 / 25.9 kg | 81 / 86 lb 36.7 / 39 kg | 106 / 118 lb 48.1 / 53.5 kg |
| 220 lb 99.8 kg | 37 / 37 lb 16.8 / 16.8 kg | 58 / 58 lb 26.3 / 26.3 kg | 84 / 88 lb 38.1 / 39.9 kg | 109 / 121 lb 49.4 / 54.9 kg |
| 230 lb 104.3 kg | 39 / 39 lb 17.7 / 17.7 kg | 60 / 60 lb 27.2 / 27.2 kg | 86 / 91 lb 39 / 41.3 kg | 112 / 125 lb 50.8 / 56.7 kg |
| 240 lb 108.9 kg | 40 / 40 lb 18.1 / 18.1 kg | 62 / 62 lb 28.1 / 28.1 kg | 89 / 93 lb 40.4 / 42.2 kg | 116 / 129 lb 52.6 / 58.5 kg |
| 250 lb 113.4 kg | 41 / 41 lb 18.6 / 18.6 kg | 64 / 64 lb 29 / 29 kg | 91 / 96 lb 41.3 / 43.5 kg | 119 / 132 lb 54 / 59.9 kg |
| 260 lb 117.9 kg | 42 / 42 lb 19.1 / 19.1 kg | 65 / 65 lb 29.5 / 29.5 kg | 94 / 99 lb 42.6 / 44.9 kg | 122 / 136 lb 55.3 / 61.7 kg |
| 270 lb 122.5 kg | 43 / 43 lb 19.5 / 19.5 kg | 67 / 67 lb 30.4 / 30.4 kg | 96 / 101 lb 43.5 / 45.8 kg | 125 / 139 lb 56.7 / 63 kg |
| 280 lb 127 kg | 44 / 44 lb 20 / 20 kg | 69 / 69 lb 31.3 / 31.3 kg | 98 / 104 lb 44.5 / 47.2 kg | 128 / 142 lb 58.1 / 64.4 kg |
| 290 lb 131.5 kg | 45 / 45 lb 20.4 / 20.4 kg | 70 / 70 lb 31.8 / 31.8 kg | 101 / 106 lb 45.8 / 48.1 kg | 131 / 146 lb 59.4 / 66.2 kg |
| 300 lb 136.1 kg | 46 / 46 lb 20.9 / 20.9 kg | 72 / 72 lb 32.7 / 32.7 kg | 103 / 108 lb 46.7 / 49 kg | 134 / 149 lb 60.8 / 67.6 kg |
Women’s Landmine Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Landmine Press; the second is Single Arm Dumbbell Overhead Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 14 / 13 lb 6.4 / 5.9 kg | 23 / 22 lb 10.4 / 10 kg | 34 / 34 lb 15.4 / 15.4 kg | 46 / 47 lb 20.9 / 21.3 kg |
| 110 lb 49.9 kg | 15 / 14 lb 6.8 / 6.4 kg | 24 / 24 lb 10.9 / 10.9 kg | 37 / 36 lb 16.8 / 16.3 kg | 49 / 50 lb 22.2 / 22.7 kg |
| 120 lb 54.4 kg | 16 / 15 lb 7.3 / 6.8 kg | 26 / 25 lb 11.8 / 11.3 kg | 39 / 38 lb 17.7 / 17.2 kg | 52 / 53 lb 23.6 / 24 kg |
| 130 lb 59 kg | 16 / 15 lb 7.3 / 6.8 kg | 27 / 26 lb 12.2 / 11.8 kg | 41 / 40 lb 18.6 / 18.1 kg | 55 / 55 lb 24.9 / 24.9 kg |
| 140 lb 63.5 kg | 17 / 16 lb 7.7 / 7.3 kg | 29 / 28 lb 13.2 / 12.7 kg | 43 / 42 lb 19.5 / 19.1 kg | 57 / 58 lb 25.9 / 26.3 kg |
| 150 lb 68 kg | 18 / 17 lb 8.2 / 7.7 kg | 30 / 29 lb 13.6 / 13.2 kg | 45 / 44 lb 20.4 / 20 kg | 60 / 61 lb 27.2 / 27.7 kg |
| 160 lb 72.6 kg | 19 / 18 lb 8.6 / 8.2 kg | 31 / 30 lb 14.1 / 13.6 kg | 47 / 46 lb 21.3 / 20.9 kg | 63 / 64 lb 28.6 / 29 kg |
| 170 lb 77.1 kg | 20 / 18 lb 9.1 / 8.2 kg | 33 / 32 lb 15 / 14.5 kg | 49 / 48 lb 22.2 / 21.8 kg | 65 / 66 lb 29.5 / 29.9 kg |
| 180 lb 81.6 kg | 20 / 19 lb 9.1 / 8.6 kg | 34 / 33 lb 15.4 / 15 kg | 51 / 50 lb 23.1 / 22.7 kg | 68 / 69 lb 30.8 / 31.3 kg |
| 190 lb 86.2 kg | 21 / 20 lb 9.5 / 9.1 kg | 35 / 34 lb 15.9 / 15.4 kg | 53 / 52 lb 24 / 23.6 kg | 70 / 71 lb 31.8 / 32.2 kg |
| 200 lb 90.7 kg | 22 / 21 lb 10 / 9.5 kg | 36 / 35 lb 16.3 / 15.9 kg | 55 / 53 lb 24.9 / 24 kg | 73 / 74 lb 33.1 / 33.6 kg |
| 210 lb 95.3 kg | 23 / 21 lb 10.4 / 9.5 kg | 38 / 36 lb 17.2 / 16.3 kg | 56 / 55 lb 25.4 / 24.9 kg | 75 / 76 lb 34 / 34.5 kg |
| 220 lb 99.8 kg | 23 / 22 lb 10.4 / 10 kg | 39 / 37 lb 17.7 / 16.8 kg | 58 / 57 lb 26.3 / 25.9 kg | 77 / 79 lb 34.9 / 35.8 kg |
| 230 lb 104.3 kg | 24 / 23 lb 10.9 / 10.4 kg | 40 / 39 lb 18.1 / 17.7 kg | 60 / 59 lb 27.2 / 26.8 kg | 80 / 81 lb 36.3 / 36.7 kg |
| 240 lb 108.9 kg | 25 / 23 lb 11.3 / 10.4 kg | 41 / 40 lb 18.6 / 18.1 kg | 62 / 60 lb 28.1 / 27.2 kg | 82 / 83 lb 37.2 / 37.6 kg |
How Your Landmine Press vs Single Arm Dumbbell Overhead Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the landmine press strength level
The standards use the sex-specific strength levels from the individual Landmine Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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.
3. Find the single arm dumbbell overhead press strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Overhead Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Landmine Press and Single Arm Dumbbell Overhead Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the single arm dumbbell overhead press standard is higher; below zero means the landmine press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
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.
3.6 → 6.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the landmine press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the landmine press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.3 kg | +8 lb +3.7 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +9 lb +4.1 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.3 kg | +9 lb +4 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +10 lb +4.6 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | +3 lb +1.4 kg | +10 lb +4.6 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +11 lb +5 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +11 lb +5 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.4 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.3 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +12 lb +5.5 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.3 kg | +13 lb +5.9 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | +4 lb +1.8 kg | +13 lb +5.9 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.2 kg | +13 lb +5.9 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.3 kg | +14 lb +6.4 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.3 kg | +14 lb +6.3 kg |
| 280 lb 127 kg | 0 lb 0 kg | 0 lb 0 kg | +6 lb +2.7 kg | +14 lb +6.3 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.3 kg | +15 lb +6.8 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | 0 lb 0 kg | +5 lb +2.3 kg | +15 lb +6.8 kg |
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.
Novice at every displayed bodyweight.
0.4 → 0.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the landmine press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the landmine press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | 0 lb 0 kg | +1 lb +0.4 kg |
| 110 lb 49.9 kg | −1 lb −0.4 kg | 0 lb 0 kg | −1 lb −0.5 kg | +1 lb +0.5 kg |
| 120 lb 54.4 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | −1 lb −0.5 kg | +1 lb +0.4 kg |
| 130 lb 59 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | +1 lb +0.4 kg |
| 150 lb 68 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | +1 lb +0.5 kg |
| 160 lb 72.6 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | +1 lb +0.4 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | +1 lb +0.4 kg |
| 180 lb 81.6 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | +1 lb +0.5 kg |
| 190 lb 86.2 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | +1 lb +0.4 kg |
| 200 lb 90.7 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | +1 lb +0.5 kg |
| 210 lb 95.3 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | +1 lb +0.5 kg |
| 220 lb 99.8 kg | −1 lb −0.4 kg | −2 lb −0.9 kg | −1 lb −0.4 kg | +2 lb +0.9 kg |
| 230 lb 104.3 kg | −1 lb −0.5 kg | −1 lb −0.4 kg | −1 lb −0.4 kg | +1 lb +0.4 kg |
| 240 lb 108.9 kg | −2 lb −0.9 kg | −1 lb −0.5 kg | −2 lb −0.9 kg | +1 lb +0.4 kg |
Landmine Press and Single Arm Dumbbell Overhead Press Exercises Used by This Calculator
This calculator uses a strict single-arm landmine press and a strict single arm dumbbell overhead press test. Use strict canonical Landmine Press and Single Arm Dumbbell Overhead Press tests. Do not mix variations, assistance, partial range, momentum, or different load 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 canonical 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 each exercise’s canonical input: 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 compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.