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Dumbbell Clean and Press Strength Standards for Men and Women

Discover how your Dumbbell 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 Dumbbell Clean and Press Strength Level

Calculate Your Dumbbell Clean and Press Strength

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Dumbbell Clean and Press Weight Standards

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

LevelWeight
Beginner27 lbs
Novice45 lbs
Intermediate69 lbs
Advanced97 lbs
Elite130 lbs

Dumbbell Clean and Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.55
Elite0.75
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.35
Elite0.50

Dumbbell Clean and Press Standards by Bodyweight

Find the Dumbbell Clean and Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs14 lbs25 lbs41 lbs62 lbs85 lbs
120 lbs16 lbs29 lbs46 lbs67 lbs92 lbs
130 lbs19 lbs32 lbs51 lbs73 lbs99 lbs
140 lbs22 lbs36 lbs55 lbs79 lbs105 lbs
150 lbs24 lbs39 lbs59 lbs84 lbs111 lbs
160 lbs27 lbs43 lbs64 lbs89 lbs117 lbs
170 lbs30 lbs46 lbs68 lbs94 lbs122 lbs
180 lbs32 lbs50 lbs72 lbs99 lbs128 lbs
190 lbs35 lbs53 lbs76 lbs103 lbs133 lbs
200 lbs37 lbs56 lbs80 lbs108 lbs138 lbs
210 lbs40 lbs59 lbs83 lbs112 lbs143 lbs
220 lbs42 lbs62 lbs87 lbs116 lbs148 lbs
230 lbs45 lbs65 lbs91 lbs120 lbs153 lbs
240 lbs47 lbs68 lbs94 lbs124 lbs157 lbs
250 lbs50 lbs71 lbs97 lbs128 lbs161 lbs
260 lbs52 lbs74 lbs101 lbs132 lbs166 lbs
270 lbs54 lbs77 lbs104 lbs136 lbs170 lbs
280 lbs57 lbs79 lbs107 lbs139 lbs174 lbs
290 lbs59 lbs82 lbs110 lbs143 lbs178 lbs
300 lbs61 lbs85 lbs113 lbs146 lbs182 lbs
310 lbs63 lbs87 lbs116 lbs150 lbs185 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs16 lbs26 lbs39 lbs54 lbs
100 lbs10 lbs18 lbs28 lbs42 lbs57 lbs
110 lbs11 lbs19 lbs30 lbs44 lbs60 lbs
120 lbs12 lbs21 lbs32 lbs46 lbs62 lbs
130 lbs13 lbs22 lbs34 lbs49 lbs65 lbs
140 lbs14 lbs24 lbs36 lbs51 lbs67 lbs
150 lbs15 lbs25 lbs37 lbs53 lbs70 lbs
160 lbs16 lbs26 lbs39 lbs54 lbs72 lbs
170 lbs17 lbs27 lbs40 lbs56 lbs74 lbs
180 lbs18 lbs29 lbs42 lbs58 lbs76 lbs
190 lbs19 lbs30 lbs43 lbs60 lbs78 lbs
200 lbs20 lbs31 lbs45 lbs61 lbs80 lbs
210 lbs21 lbs32 lbs46 lbs63 lbs81 lbs
220 lbs22 lbs33 lbs47 lbs64 lbs83 lbs
230 lbs23 lbs34 lbs48 lbs66 lbs85 lbs
240 lbs23 lbs35 lbs50 lbs67 lbs86 lbs
250 lbs24 lbs36 lbs51 lbs68 lbs88 lbs
260 lbs25 lbs37 lbs52 lbs70 lbs89 lbs

Dumbbell Clean and Press Standards by Age

Discover how Dumbbell Clean and Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1524 lbs39 lbs59 lbs83 lbs111 lbs
2027 lbs44 lbs67 lbs95 lbs126 lbs
2527 lbs45 lbs69 lbs97 lbs130 lbs
3027 lbs45 lbs69 lbs97 lbs130 lbs
3527 lbs45 lbs69 lbs97 lbs130 lbs
4027 lbs45 lbs69 lbs97 lbs130 lbs
4526 lbs43 lbs65 lbs93 lbs123 lbs
5025 lbs40 lbs61 lbs87 lbs116 lbs
5523 lbs38 lbs57 lbs81 lbs107 lbs
6021 lbs34 lbs52 lbs74 lbs98 lbs
6519 lbs31 lbs47 lbs67 lbs89 lbs
7018 lbs28 lbs43 lbs60 lbs80 lbs
7516 lbs26 lbs38 lbs54 lbs72 lbs
8014 lbs23 lbs35 lbs49 lbs64 lbs
8513 lbs21 lbs31 lbs44 lbs58 lbs
9012 lbs19 lbs28 lbs40 lbs52 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs20 lbs31 lbs44 lbs59 lbs
2014 lbs23 lbs35 lbs50 lbs67 lbs
2514 lbs23 lbs36 lbs52 lbs69 lbs
3014 lbs23 lbs36 lbs52 lbs69 lbs
3514 lbs23 lbs36 lbs52 lbs69 lbs
4014 lbs23 lbs36 lbs52 lbs69 lbs
4513 lbs22 lbs34 lbs49 lbs66 lbs
5013 lbs21 lbs32 lbs46 lbs62 lbs
5512 lbs20 lbs30 lbs43 lbs57 lbs
6011 lbs18 lbs28 lbs39 lbs53 lbs
6510 lbs16 lbs25 lbs36 lbs48 lbs
709 lbs15 lbs23 lbs32 lbs43 lbs
759 lbs14 lbs21 lbs29 lbs39 lbs
808 lbs12 lbs19 lbs26 lbs35 lbs
857 lbs11 lbs17 lbs24 lbs31 lbs
907 lbs10 lbs15 lbs22 lbs28 lbs

Dumbbell Clean and Press Overview

The Dumbbell Clean and Press is a full-body exercise that combines a powerful pull and press movement to build strength, power, and endurance.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Clean and Press

  1. Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
  2. Bend your knees slightly, hinge at the hips, and lower the dumbbells to just above the knees.
  3. Explosively extend your hips and knees, pulling the dumbbells up to shoulder height.
  4. As the dumbbells reach shoulder height, rotate your wrists to get underneath the weights and catch them in a front rack position.
  5. Press the dumbbells overhead by extending your arms fully.
  6. Lower the dumbbells back to shoulder height, then to your sides, and repeat.
  7. Breathing: Inhale as you lower the dumbbells, exhale as you press them overhead.

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

Pro Tips for Dumbbell Clean and Press

  • Maintain a neutral spine throughout the movement.
  • Use controlled movements to prevent injury.
  • Ensure a firm grip on the dumbbells.
  • Avoid rounding your back during the initial pull.

Dumbbell Clean and Press Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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