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Clean and Press Strength Standards for Men and Women

Discover how your Clean and Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Clean and Press Strength Level

Calculate Your Clean and Press Strength

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Clean and Press Weight Standards

Compare your Clean and Press performance to these weight standards and see where you stand.

LevelWeight
Beginner86 lbs
Novice129 lbs
Intermediate184 lbs
Advanced248 lbs
Elite320 lbs

Clean and Press Bodyweight Ratio Standards

See how your Clean and Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.25
Novice0.40
Intermediate0.65
Advanced0.90
Elite1.20

Clean and Press Standards by Bodyweight

Find the Clean and Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs50 lbs80 lbs120 lbs168 lbs222 lbs
120 lbs57 lbs89 lbs130 lbs180 lbs236 lbs
130 lbs63 lbs97 lbs140 lbs192 lbs249 lbs
140 lbs70 lbs105 lbs150 lbs203 lbs262 lbs
150 lbs76 lbs112 lbs159 lbs214 lbs274 lbs
160 lbs82 lbs120 lbs168 lbs224 lbs286 lbs
170 lbs88 lbs127 lbs176 lbs234 lbs297 lbs
180 lbs93 lbs134 lbs184 lbs244 lbs308 lbs
190 lbs99 lbs140 lbs192 lbs253 lbs319 lbs
200 lbs104 lbs147 lbs200 lbs262 lbs329 lbs
210 lbs110 lbs153 lbs208 lbs271 lbs339 lbs
220 lbs115 lbs160 lbs215 lbs279 lbs348 lbs
230 lbs120 lbs166 lbs222 lbs287 lbs357 lbs
240 lbs125 lbs172 lbs229 lbs295 lbs366 lbs
250 lbs130 lbs178 lbs236 lbs303 lbs374 lbs
260 lbs135 lbs183 lbs242 lbs310 lbs383 lbs
270 lbs140 lbs189 lbs249 lbs317 lbs391 lbs
280 lbs144 lbs194 lbs255 lbs324 lbs399 lbs
290 lbs149 lbs200 lbs261 lbs331 lbs406 lbs
300 lbs153 lbs205 lbs267 lbs338 lbs414 lbs
310 lbs158 lbs210 lbs273 lbs345 lbs421 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs33 lbs53 lbs82 lbs117 lbs156 lbs
100 lbs35 lbs56 lbs86 lbs121 lbs162 lbs
110 lbs37 lbs59 lbs89 lbs126 lbs167 lbs
120 lbs39 lbs62 lbs93 lbs130 lbs172 lbs
130 lbs41 lbs65 lbs96 lbs134 lbs177 lbs
140 lbs43 lbs67 lbs99 lbs138 lbs181 lbs
150 lbs45 lbs70 lbs102 lbs141 lbs185 lbs
160 lbs47 lbs72 lbs105 lbs144 lbs189 lbs
170 lbs48 lbs74 lbs107 lbs148 lbs192 lbs
180 lbs50 lbs76 lbs110 lbs151 lbs196 lbs
190 lbs52 lbs78 lbs112 lbs153 lbs199 lbs
200 lbs53 lbs80 lbs115 lbs156 lbs202 lbs
210 lbs54 lbs82 lbs117 lbs159 lbs205 lbs
220 lbs56 lbs83 lbs119 lbs161 lbs208 lbs
230 lbs57 lbs85 lbs121 lbs164 lbs211 lbs
240 lbs59 lbs87 lbs123 lbs166 lbs213 lbs
250 lbs60 lbs88 lbs125 lbs168 lbs216 lbs
260 lbs61 lbs90 lbs127 lbs170 lbs219 lbs

Clean and Press Standards by Age

Discover how Clean and Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1575 lbs111 lbs157 lbs213 lbs273 lbs
2084 lbs126 lbs179 lbs242 lbs312 lbs
2586 lbs129 lbs184 lbs248 lbs320 lbs
3086 lbs129 lbs184 lbs248 lbs320 lbs
3586 lbs129 lbs184 lbs248 lbs320 lbs
4086 lbs129 lbs184 lbs248 lbs320 lbs
4582 lbs123 lbs175 lbs236 lbs304 lbs
5078 lbs116 lbs164 lbs222 lbs285 lbs
5572 lbs108 lbs153 lbs206 lbs265 lbs
6067 lbs99 lbs140 lbs189 lbs242 lbs
6561 lbs90 lbs127 lbs171 lbs220 lbs
7056 lbs82 lbs115 lbs154 lbs198 lbs
7551 lbs74 lbs104 lbs139 lbs178 lbs
8046 lbs67 lbs94 lbs125 lbs160 lbs
8542 lbs61 lbs85 lbs113 lbs144 lbs
9039 lbs56 lbs77 lbs103 lbs131 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1538 lbs59 lbs87 lbs121 lbs159 lbs
2042 lbs66 lbs98 lbs137 lbs181 lbs
2543 lbs68 lbs100 lbs140 lbs185 lbs
3043 lbs68 lbs100 lbs140 lbs185 lbs
3543 lbs68 lbs100 lbs140 lbs185 lbs
4043 lbs68 lbs100 lbs140 lbs185 lbs
4541 lbs65 lbs96 lbs134 lbs176 lbs
5039 lbs61 lbs90 lbs126 lbs166 lbs
5537 lbs57 lbs84 lbs117 lbs154 lbs
6034 lbs53 lbs78 lbs108 lbs141 lbs
6532 lbs49 lbs71 lbs98 lbs128 lbs
7029 lbs44 lbs64 lbs89 lbs116 lbs
7527 lbs41 lbs58 lbs80 lbs105 lbs
8025 lbs37 lbs53 lbs73 lbs94 lbs
8523 lbs34 lbs48 lbs66 lbs85 lbs
9022 lbs32 lbs44 lbs60 lbs78 lbs

Clean and Press Overview

The Clean and Press is a powerful, full-body exercise that combines a clean movement to lift a weight from the floor to shoulder height, followed by a press overhead, enhancing strength and power across multiple muscle groups.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Clean and Press

  1. Stand with feet hip-width apart, barbell on the floor in front of you.
  2. Bend at the hips and knees to grip the barbell with an overhand grip, hands shoulder-width apart.
  3. Engage your core and lift the bar by extending your hips and knees, pulling the bar close to your body.
  4. As the bar reaches your thighs, explosively extend your hips and pull the barbell up to your shoulders, catching it in a front rack position.
  5. Slightly dip your knees and drive the bar overhead by extending your arms and legs simultaneously.
  6. Lower the bar back to your shoulders, then to the floor, maintaining control throughout.
  7. Repeat for the desired number of repetitions.
  8. Breathing: Inhale before lifting, exhale during the press, and inhale again as you lower the bar.

Want to perfect your form? Check out our detailed guide on Clean and Press for proper technique and tips.

Pro Tips for Clean and Press

  • Keep the bar close to your body during the clean.
  • Engage your core to protect your lower back.
  • Use an explosive movement to drive the bar overhead.
  • Avoid hyperextending your back during the press.
  • Start with lighter weights to master the technique.

Clean and Press Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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