Dumbbell Clean And Press vs Dumbbell Thrusters Strength Standards
Compare your clean and press (dumbbell) and dumbbell thrusters 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use Use two matched dumbbells lifted simultaneously and a strict, repeatable dumbbell thrusters test using the canonical setup, range, and finish rules. 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.
Clean And Press (Dumbbell) vs Dumbbell Thrusters Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the clean and press (dumbbell) and dumbbell thrusters to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your clean and press (dumbbell) and dumbbell thrusters.
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 Clean And Press (Dumbbell) / Dumbbell Thrusters, 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 Clean And Press (Dumbbell) vs Dumbbell Thrusters Standards
How to read the table: The first number is Clean And Press (Dumbbell); the second is Dumbbell Thrusters. 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 | 42 / 77 lb 19.1 / 34.9 kg | 59 / 112 lb 26.8 / 50.8 kg | 76 / 154 lb 34.5 / 69.9 kg | 101 / 196 lb 45.8 / 88.9 kg |
| 130 lb 59 kg | 44 / 82 lb 20 / 37.2 kg | 62 / 118 lb 28.1 / 53.5 kg | 80 / 162 lb 36.3 / 73.5 kg | 106 / 207 lb 48.1 / 93.9 kg |
| 140 lb 63.5 kg | 47 / 86 lb 21.3 / 39 kg | 65 / 124 lb 29.5 / 56.2 kg | 84 / 171 lb 38.1 / 77.6 kg | 112 / 217 lb 50.8 / 98.4 kg |
| 150 lb 68 kg | 49 / 90 lb 22.2 / 40.8 kg | 68 / 130 lb 30.8 / 59 kg | 88 / 179 lb 39.9 / 81.2 kg | 117 / 227 lb 53.1 / 103 kg |
| 160 lb 72.6 kg | 51 / 94 lb 23.1 / 42.6 kg | 71 / 136 lb 32.2 / 61.7 kg | 92 / 186 lb 41.7 / 84.4 kg | 122 / 237 lb 55.3 / 107.5 kg |
| 170 lb 77.1 kg | 53 / 97 lb 24 / 44 kg | 74 / 141 lb 33.6 / 64 kg | 96 / 194 lb 43.5 / 88 kg | 127 / 247 lb 57.6 / 112 kg |
| 180 lb 81.6 kg | 55 / 101 lb 24.9 / 45.8 kg | 77 / 147 lb 34.9 / 66.7 kg | 99 / 202 lb 44.9 / 91.6 kg | 132 / 257 lb 59.9 / 116.6 kg |
| 190 lb 86.2 kg | 57 / 105 lb 25.9 / 47.6 kg | 80 / 152 lb 36.3 / 68.9 kg | 103 / 209 lb 46.7 / 94.8 kg | 137 / 266 lb 62.1 / 120.7 kg |
| 200 lb 90.7 kg | 59 / 109 lb 26.8 / 49.4 kg | 83 / 157 lb 37.6 / 71.2 kg | 107 / 216 lb 48.5 / 98 kg | 142 / 275 lb 64.4 / 124.7 kg |
| 210 lb 95.3 kg | 61 / 112 lb 27.7 / 50.8 kg | 86 / 162 lb 39 / 73.5 kg | 110 / 223 lb 49.9 / 101.2 kg | 146 / 284 lb 66.2 / 128.8 kg |
| 220 lb 99.8 kg | 63 / 116 lb 28.6 / 52.6 kg | 88 / 168 lb 39.9 / 76.2 kg | 114 / 230 lb 51.7 / 104.3 kg | 151 / 293 lb 68.5 / 132.9 kg |
| 230 lb 104.3 kg | 65 / 119 lb 29.5 / 54 kg | 91 / 173 lb 41.3 / 78.5 kg | 117 / 237 lb 53.1 / 107.5 kg | 156 / 302 lb 70.8 / 137 kg |
| 240 lb 108.9 kg | 67 / 123 lb 30.4 / 55.8 kg | 93 / 178 lb 42.2 / 80.7 kg | 120 / 244 lb 54.4 / 110.7 kg | 160 / 311 lb 72.6 / 141.1 kg |
| 250 lb 113.4 kg | 68 / 126 lb 30.8 / 57.2 kg | 96 / 183 lb 43.5 / 83 kg | 124 / 251 lb 56.2 / 113.9 kg | 165 / 319 lb 74.8 / 144.7 kg |
| 260 lb 117.9 kg | 70 / 129 lb 31.8 / 58.5 kg | 99 / 187 lb 44.9 / 84.8 kg | 127 / 258 lb 57.6 / 117 kg | 169 / 328 lb 76.7 / 148.8 kg |
| 270 lb 122.5 kg | 72 / 133 lb 32.7 / 60.3 kg | 101 / 192 lb 45.8 / 87.1 kg | 130 / 264 lb 59 / 119.7 kg | 173 / 336 lb 78.5 / 152.4 kg |
| 280 lb 127 kg | 74 / 136 lb 33.6 / 61.7 kg | 104 / 197 lb 47.2 / 89.4 kg | 133 / 271 lb 60.3 / 122.9 kg | 177 / 344 lb 80.3 / 156 kg |
| 290 lb 131.5 kg | 76 / 139 lb 34.5 / 63 kg | 106 / 201 lb 48.1 / 91.2 kg | 137 / 277 lb 62.1 / 125.6 kg | 182 / 353 lb 82.6 / 160.1 kg |
| 300 lb 136.1 kg | 77 / 142 lb 34.9 / 64.4 kg | 108 / 206 lb 49 / 93.4 kg | 140 / 283 lb 63.5 / 128.4 kg | 186 / 361 lb 84.4 / 163.7 kg |
Women’s Clean And Press (Dumbbell) vs Dumbbell Thrusters Standards
How to read the table: The first number is Clean And Press (Dumbbell); the second is Dumbbell Thrusters. 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 | 18 / 46 lb 8.2 / 20.9 kg | 30 / 63 lb 13.6 / 28.6 kg | 39 / 86 lb 17.7 / 39 kg | 55 / 114 lb 24.9 / 51.7 kg |
| 110 lb 49.9 kg | 20 / 49 lb 9.1 / 22.2 kg | 32 / 67 lb 14.5 / 30.4 kg | 41 / 92 lb 18.6 / 41.7 kg | 59 / 122 lb 26.8 / 55.3 kg |
| 120 lb 54.4 kg | 21 / 52 lb 9.5 / 23.6 kg | 34 / 72 lb 15.4 / 32.7 kg | 44 / 97 lb 20 / 44 kg | 62 / 129 lb 28.1 / 58.5 kg |
| 130 lb 59 kg | 22 / 55 lb 10 / 24.9 kg | 35 / 75 lb 15.9 / 34 kg | 46 / 103 lb 20.9 / 46.7 kg | 65 / 136 lb 29.5 / 61.7 kg |
| 140 lb 63.5 kg | 23 / 57 lb 10.4 / 25.9 kg | 37 / 79 lb 16.8 / 35.8 kg | 49 / 108 lb 22.2 / 49 kg | 69 / 143 lb 31.3 / 64.9 kg |
| 150 lb 68 kg | 24 / 60 lb 10.9 / 27.2 kg | 39 / 83 lb 17.7 / 37.6 kg | 51 / 113 lb 23.1 / 51.3 kg | 72 / 150 lb 32.7 / 68 kg |
| 160 lb 72.6 kg | 25 / 63 lb 11.3 / 28.6 kg | 41 / 87 lb 18.6 / 39.5 kg | 53 / 118 lb 24 / 53.5 kg | 75 / 157 lb 34 / 71.2 kg |
| 170 lb 77.1 kg | 26 / 65 lb 11.8 / 29.5 kg | 42 / 90 lb 19.1 / 40.8 kg | 55 / 123 lb 24.9 / 55.8 kg | 78 / 163 lb 35.4 / 73.9 kg |
| 180 lb 81.6 kg | 27 / 68 lb 12.2 / 30.8 kg | 44 / 94 lb 20 / 42.6 kg | 58 / 128 lb 26.3 / 58.1 kg | 81 / 169 lb 36.7 / 76.7 kg |
| 190 lb 86.2 kg | 28 / 70 lb 12.7 / 31.8 kg | 46 / 97 lb 20.9 / 44 kg | 60 / 132 lb 27.2 / 59.9 kg | 84 / 176 lb 38.1 / 79.8 kg |
| 200 lb 90.7 kg | 29 / 73 lb 13.2 / 33.1 kg | 47 / 101 lb 21.3 / 45.8 kg | 62 / 137 lb 28.1 / 62.1 kg | 87 / 182 lb 39.5 / 82.6 kg |
| 210 lb 95.3 kg | 30 / 75 lb 13.6 / 34 kg | 49 / 104 lb 22.2 / 47.2 kg | 64 / 141 lb 29 / 64 kg | 90 / 188 lb 40.8 / 85.3 kg |
| 220 lb 99.8 kg | 31 / 77 lb 14.1 / 34.9 kg | 50 / 107 lb 22.7 / 48.5 kg | 66 / 146 lb 29.9 / 66.2 kg | 93 / 194 lb 42.2 / 88 kg |
| 230 lb 104.3 kg | 32 / 80 lb 14.5 / 36.3 kg | 52 / 110 lb 23.6 / 49.9 kg | 68 / 150 lb 30.8 / 68 kg | 96 / 199 lb 43.5 / 90.3 kg |
| 240 lb 108.9 kg | 33 / 82 lb 15 / 37.2 kg | 53 / 114 lb 24 / 51.7 kg | 70 / 155 lb 31.8 / 70.3 kg | 98 / 205 lb 44.5 / 93 kg |
How Your Clean And Press (Dumbbell) vs Dumbbell Thrusters 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 clean and press (dumbbell) strength level
The standards use the sex-specific thresholds from the individual Clean And Press (Dumbbell) 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.
3. Find the dumbbell thrusters strength level
The standards use the sex-specific targets from the individual Dumbbell Thrusters 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 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 clean and press (dumbbell) | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the dumbbell thrusters | Adjust dumbbell thrusters targets to exact bodyweight with the 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 Clean And Press (Dumbbell) and Dumbbell Thrusters 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 dumbbell thrusters standard is higher; below zero means the clean and press (dumbbell) 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
43.1 → 79.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell thrusters standard minus the clean and press (dumbbell) standard. A plus sign means the dumbbell thrusters standard is higher. A minus sign means the clean and press (dumbbell) standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.8 kg | +53 lb +24 kg | +78 lb +35.4 kg | +95 lb +43.1 kg |
| 130 lb 59 kg | +38 lb +17.2 kg | +56 lb +25.4 kg | +82 lb +37.2 kg | +101 lb +45.8 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +59 lb +26.7 kg | +87 lb +39.5 kg | +105 lb +47.6 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +62 lb +28.2 kg | +91 lb +41.3 kg | +110 lb +49.9 kg |
| 160 lb 72.6 kg | +43 lb +19.5 kg | +65 lb +29.5 kg | +94 lb +42.7 kg | +115 lb +52.2 kg |
| 170 lb 77.1 kg | +44 lb +20 kg | +67 lb +30.4 kg | +98 lb +44.5 kg | +120 lb +54.4 kg |
| 180 lb 81.6 kg | +46 lb +20.9 kg | +70 lb +31.8 kg | +103 lb +46.7 kg | +125 lb +56.7 kg |
| 190 lb 86.2 kg | +48 lb +21.7 kg | +72 lb +32.6 kg | +106 lb +48.1 kg | +129 lb +58.6 kg |
| 200 lb 90.7 kg | +50 lb +22.6 kg | +74 lb +33.6 kg | +109 lb +49.5 kg | +133 lb +60.3 kg |
| 210 lb 95.3 kg | +51 lb +23.1 kg | +76 lb +34.5 kg | +113 lb +51.3 kg | +138 lb +62.6 kg |
| 220 lb 99.8 kg | +53 lb +24 kg | +80 lb +36.3 kg | +116 lb +52.6 kg | +142 lb +64.4 kg |
| 230 lb 104.3 kg | +54 lb +24.5 kg | +82 lb +37.2 kg | +120 lb +54.4 kg | +146 lb +66.2 kg |
| 240 lb 108.9 kg | +56 lb +25.4 kg | +85 lb +38.5 kg | +124 lb +56.3 kg | +151 lb +68.5 kg |
| 250 lb 113.4 kg | +58 lb +26.4 kg | +87 lb +39.5 kg | +127 lb +57.7 kg | +154 lb +69.9 kg |
| 260 lb 117.9 kg | +59 lb +26.7 kg | +88 lb +39.9 kg | +131 lb +59.4 kg | +159 lb +72.1 kg |
| 270 lb 122.5 kg | +61 lb +27.6 kg | +91 lb +41.3 kg | +134 lb +60.7 kg | +163 lb +73.9 kg |
| 280 lb 127 kg | +62 lb +28.1 kg | +93 lb +42.2 kg | +138 lb +62.6 kg | +167 lb +75.7 kg |
| 290 lb 131.5 kg | +63 lb +28.5 kg | +95 lb +43.1 kg | +140 lb +63.5 kg | +171 lb +77.5 kg |
| 300 lb 136.1 kg | +65 lb +29.5 kg | +98 lb +44.4 kg | +143 lb +64.9 kg | +175 lb +79.3 kg |
How Women’s Clean And Press (Dumbbell) and Dumbbell Thrusters Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
26.8 → 48.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell thrusters standard minus the clean and press (dumbbell) standard. A plus sign means the dumbbell thrusters standard is higher. A minus sign means the clean and press (dumbbell) standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +28 lb +12.7 kg | +33 lb +15 kg | +47 lb +21.3 kg | +59 lb +26.8 kg |
| 110 lb 49.9 kg | +29 lb +13.1 kg | +35 lb +15.9 kg | +51 lb +23.1 kg | +63 lb +28.5 kg |
| 120 lb 54.4 kg | +31 lb +14.1 kg | +38 lb +17.3 kg | +53 lb +24 kg | +67 lb +30.4 kg |
| 130 lb 59 kg | +33 lb +14.9 kg | +40 lb +18.1 kg | +57 lb +25.8 kg | +71 lb +32.2 kg |
| 140 lb 63.5 kg | +34 lb +15.5 kg | +42 lb +19 kg | +59 lb +26.8 kg | +74 lb +33.6 kg |
| 150 lb 68 kg | +36 lb +16.3 kg | +44 lb +19.9 kg | +62 lb +28.2 kg | +78 lb +35.3 kg |
| 160 lb 72.6 kg | +38 lb +17.3 kg | +46 lb +20.9 kg | +65 lb +29.5 kg | +82 lb +37.2 kg |
| 170 lb 77.1 kg | +39 lb +17.7 kg | +48 lb +21.7 kg | +68 lb +30.9 kg | +85 lb +38.5 kg |
| 180 lb 81.6 kg | +41 lb +18.6 kg | +50 lb +22.6 kg | +70 lb +31.8 kg | +88 lb +40 kg |
| 190 lb 86.2 kg | +42 lb +19.1 kg | +51 lb +23.1 kg | +72 lb +32.7 kg | +92 lb +41.7 kg |
| 200 lb 90.7 kg | +44 lb +19.9 kg | +54 lb +24.5 kg | +75 lb +34 kg | +95 lb +43.1 kg |
| 210 lb 95.3 kg | +45 lb +20.4 kg | +55 lb +25 kg | +77 lb +35 kg | +98 lb +44.5 kg |
| 220 lb 99.8 kg | +46 lb +20.8 kg | +57 lb +25.8 kg | +80 lb +36.3 kg | +101 lb +45.8 kg |
| 230 lb 104.3 kg | +48 lb +21.8 kg | +58 lb +26.3 kg | +82 lb +37.2 kg | +103 lb +46.8 kg |
| 240 lb 108.9 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +85 lb +38.5 kg | +107 lb +48.5 kg |
Clean And Press (Dumbbell) and Dumbbell Thrusters Exercises Used by This Calculator
This calculator uses a strict clean and press (dumbbell) test and a strict dumbbell thrusters. Use strict canonical Clean And Press (Dumbbell) and Dumbbell Thrusters tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Clean And Press (Dumbbell) setup and load convention
Use two matched dumbbells lifted simultaneously Each rep starts from the floor dead stop Clean both dumbbells to a stable shoulder rack Stand fully before beginning the strict press Press without knee dip, leg drive, jerk, or rebend Lock out both dumbbells overhead under control Move both dumbbells with synchronized timing Lower or reset under control before the next rep No bouncing, hang starts, thrusters, or alternating reps No single-dumbbell, kettlebell, barbell, machine, cable, or Smith variations
Use a strict, repeatable Dumbbell Thrusters
Follow the individual Dumbbell Thrusters calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Clean And Press (Dumbbell) result and one recent Dumbbell Thrusters result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Clean And Press (Dumbbell) — View the individual Clean And Press (Dumbbell) standards and next strength-level target.
- Dumbbell Thrusters — View the individual Dumbbell Thrusters standards and next strength-level target.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Alternating Dumbbell Snatch — 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.