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
Dumbbell Clean and Press Weight Standards
Compare your Dumbbell Clean and Press performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 27 lbs |
| Novice | 45 lbs |
| Intermediate | 69 lbs |
| Advanced | 97 lbs |
| Elite | 130 lbs |
Dumbbell Clean and Press Bodyweight Ratio Standards
See how your Dumbbell Clean and Press strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.25 |
| Intermediate | 0.40 |
| Advanced | 0.55 |
| Elite | 0.75 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.35 |
| Elite | 0.50 |
Dumbbell Clean and Press Standards by Bodyweight
Find the Dumbbell Clean and Press strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 14 lbs | 25 lbs | 41 lbs | 62 lbs | 85 lbs |
| 120 lbs | 16 lbs | 29 lbs | 46 lbs | 67 lbs | 92 lbs |
| 130 lbs | 19 lbs | 32 lbs | 51 lbs | 73 lbs | 99 lbs |
| 140 lbs | 22 lbs | 36 lbs | 55 lbs | 79 lbs | 105 lbs |
| 150 lbs | 24 lbs | 39 lbs | 59 lbs | 84 lbs | 111 lbs |
| 160 lbs | 27 lbs | 43 lbs | 64 lbs | 89 lbs | 117 lbs |
| 170 lbs | 30 lbs | 46 lbs | 68 lbs | 94 lbs | 122 lbs |
| 180 lbs | 32 lbs | 50 lbs | 72 lbs | 99 lbs | 128 lbs |
| 190 lbs | 35 lbs | 53 lbs | 76 lbs | 103 lbs | 133 lbs |
| 200 lbs | 37 lbs | 56 lbs | 80 lbs | 108 lbs | 138 lbs |
| 210 lbs | 40 lbs | 59 lbs | 83 lbs | 112 lbs | 143 lbs |
| 220 lbs | 42 lbs | 62 lbs | 87 lbs | 116 lbs | 148 lbs |
| 230 lbs | 45 lbs | 65 lbs | 91 lbs | 120 lbs | 153 lbs |
| 240 lbs | 47 lbs | 68 lbs | 94 lbs | 124 lbs | 157 lbs |
| 250 lbs | 50 lbs | 71 lbs | 97 lbs | 128 lbs | 161 lbs |
| 260 lbs | 52 lbs | 74 lbs | 101 lbs | 132 lbs | 166 lbs |
| 270 lbs | 54 lbs | 77 lbs | 104 lbs | 136 lbs | 170 lbs |
| 280 lbs | 57 lbs | 79 lbs | 107 lbs | 139 lbs | 174 lbs |
| 290 lbs | 59 lbs | 82 lbs | 110 lbs | 143 lbs | 178 lbs |
| 300 lbs | 61 lbs | 85 lbs | 113 lbs | 146 lbs | 182 lbs |
| 310 lbs | 63 lbs | 87 lbs | 116 lbs | 150 lbs | 185 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 9 lbs | 16 lbs | 26 lbs | 39 lbs | 54 lbs |
| 100 lbs | 10 lbs | 18 lbs | 28 lbs | 42 lbs | 57 lbs |
| 110 lbs | 11 lbs | 19 lbs | 30 lbs | 44 lbs | 60 lbs |
| 120 lbs | 12 lbs | 21 lbs | 32 lbs | 46 lbs | 62 lbs |
| 130 lbs | 13 lbs | 22 lbs | 34 lbs | 49 lbs | 65 lbs |
| 140 lbs | 14 lbs | 24 lbs | 36 lbs | 51 lbs | 67 lbs |
| 150 lbs | 15 lbs | 25 lbs | 37 lbs | 53 lbs | 70 lbs |
| 160 lbs | 16 lbs | 26 lbs | 39 lbs | 54 lbs | 72 lbs |
| 170 lbs | 17 lbs | 27 lbs | 40 lbs | 56 lbs | 74 lbs |
| 180 lbs | 18 lbs | 29 lbs | 42 lbs | 58 lbs | 76 lbs |
| 190 lbs | 19 lbs | 30 lbs | 43 lbs | 60 lbs | 78 lbs |
| 200 lbs | 20 lbs | 31 lbs | 45 lbs | 61 lbs | 80 lbs |
| 210 lbs | 21 lbs | 32 lbs | 46 lbs | 63 lbs | 81 lbs |
| 220 lbs | 22 lbs | 33 lbs | 47 lbs | 64 lbs | 83 lbs |
| 230 lbs | 23 lbs | 34 lbs | 48 lbs | 66 lbs | 85 lbs |
| 240 lbs | 23 lbs | 35 lbs | 50 lbs | 67 lbs | 86 lbs |
| 250 lbs | 24 lbs | 36 lbs | 51 lbs | 68 lbs | 88 lbs |
| 260 lbs | 25 lbs | 37 lbs | 52 lbs | 70 lbs | 89 lbs |
Dumbbell Clean and Press Standards by Age
Discover how Dumbbell Clean and Press strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 24 lbs | 39 lbs | 59 lbs | 83 lbs | 111 lbs |
| 20 | 27 lbs | 44 lbs | 67 lbs | 95 lbs | 126 lbs |
| 25 | 27 lbs | 45 lbs | 69 lbs | 97 lbs | 130 lbs |
| 30 | 27 lbs | 45 lbs | 69 lbs | 97 lbs | 130 lbs |
| 35 | 27 lbs | 45 lbs | 69 lbs | 97 lbs | 130 lbs |
| 40 | 27 lbs | 45 lbs | 69 lbs | 97 lbs | 130 lbs |
| 45 | 26 lbs | 43 lbs | 65 lbs | 93 lbs | 123 lbs |
| 50 | 25 lbs | 40 lbs | 61 lbs | 87 lbs | 116 lbs |
| 55 | 23 lbs | 38 lbs | 57 lbs | 81 lbs | 107 lbs |
| 60 | 21 lbs | 34 lbs | 52 lbs | 74 lbs | 98 lbs |
| 65 | 19 lbs | 31 lbs | 47 lbs | 67 lbs | 89 lbs |
| 70 | 18 lbs | 28 lbs | 43 lbs | 60 lbs | 80 lbs |
| 75 | 16 lbs | 26 lbs | 38 lbs | 54 lbs | 72 lbs |
| 80 | 14 lbs | 23 lbs | 35 lbs | 49 lbs | 64 lbs |
| 85 | 13 lbs | 21 lbs | 31 lbs | 44 lbs | 58 lbs |
| 90 | 12 lbs | 19 lbs | 28 lbs | 40 lbs | 52 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 12 lbs | 20 lbs | 31 lbs | 44 lbs | 59 lbs |
| 20 | 14 lbs | 23 lbs | 35 lbs | 50 lbs | 67 lbs |
| 25 | 14 lbs | 23 lbs | 36 lbs | 52 lbs | 69 lbs |
| 30 | 14 lbs | 23 lbs | 36 lbs | 52 lbs | 69 lbs |
| 35 | 14 lbs | 23 lbs | 36 lbs | 52 lbs | 69 lbs |
| 40 | 14 lbs | 23 lbs | 36 lbs | 52 lbs | 69 lbs |
| 45 | 13 lbs | 22 lbs | 34 lbs | 49 lbs | 66 lbs |
| 50 | 13 lbs | 21 lbs | 32 lbs | 46 lbs | 62 lbs |
| 55 | 12 lbs | 20 lbs | 30 lbs | 43 lbs | 57 lbs |
| 60 | 11 lbs | 18 lbs | 28 lbs | 39 lbs | 53 lbs |
| 65 | 10 lbs | 16 lbs | 25 lbs | 36 lbs | 48 lbs |
| 70 | 9 lbs | 15 lbs | 23 lbs | 32 lbs | 43 lbs |
| 75 | 9 lbs | 14 lbs | 21 lbs | 29 lbs | 39 lbs |
| 80 | 8 lbs | 12 lbs | 19 lbs | 26 lbs | 35 lbs |
| 85 | 7 lbs | 11 lbs | 17 lbs | 24 lbs | 31 lbs |
| 90 | 7 lbs | 10 lbs | 15 lbs | 22 lbs | 28 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
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Bend your knees slightly, hinge at the hips, and lower the dumbbells to just above the knees.
- Explosively extend your hips and knees, pulling the dumbbells up to shoulder height.
- As the dumbbells reach shoulder height, rotate your wrists to get underneath the weights and catch them in a front rack position.
- Press the dumbbells overhead by extending your arms fully.
- Lower the dumbbells back to shoulder height, then to your sides, and repeat.
- 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
Ready to Improve Your Dumbbell Clean and Press?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.
For inquiries, please contact us at:
Email: [email protected]
About Us | Careers | Contact Form