Barbell Clean And Press vs Paused Barbell Overhead Press
Compare your clean and press (barbell) and paused barbell overhead press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, stand fully before starting the overhead press. For the second exercise, two full seconds of motionless front-rack contact before every press. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Clean And Press (Barbell) vs Paused Barbell Overhead Press Strength Standards
The paired standards below show what the clean and press (barbell) and paused barbell overhead press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Clean And Press (Barbell) / Paused Barbell Overhead Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Clean And Press (Barbell) vs Paused Barbell Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Clean And Press (Barbell) | 70 lb31.8 kg | 87 lb39.5 kg | 104 lb47.2 kg | 126 lb57.2 kg |
| Paused Barbell Overhead Press | 52 lb23.6 kg | 74 lb33.6 kg | 88 lb39.9 kg | 102 lb46.3 kg | |
| 130 lb59 kg | Clean And Press (Barbell) | 74 lb33.6 kg | 92 lb41.7 kg | 109 lb49.4 kg | 133 lb60.3 kg |
| Paused Barbell Overhead Press | 54 lb24.5 kg | 78 lb35.4 kg | 92 lb41.7 kg | 108 lb49 kg | |
| 140 lb63.5 kg | Clean And Press (Barbell) | 78 lb35.4 kg | 96 lb43.5 kg | 115 lb52.2 kg | 140 lb63.5 kg |
| Paused Barbell Overhead Press | 57 lb25.9 kg | 82 lb37.2 kg | 97 lb44 kg | 113 lb51.3 kg | |
| 150 lb68 kg | Clean And Press (Barbell) | 81 lb36.7 kg | 101 lb45.8 kg | 120 lb54.4 kg | 146 lb66.2 kg |
| Paused Barbell Overhead Press | 60 lb27.2 kg | 85 lb38.6 kg | 102 lb46.3 kg | 119 lb54 kg | |
| 160 lb72.6 kg | Clean And Press (Barbell) | 85 lb38.6 kg | 105 lb47.6 kg | 126 lb57.2 kg | 152 lb68.9 kg |
| Paused Barbell Overhead Press | 62 lb28.1 kg | 89 lb40.4 kg | 106 lb48.1 kg | 124 lb56.2 kg | |
| 170 lb77.1 kg | Clean And Press (Barbell) | 88 lb39.9 kg | 110 lb49.9 kg | 131 lb59.4 kg | 159 lb72.1 kg |
| Paused Barbell Overhead Press | 65 lb29.5 kg | 93 lb42.2 kg | 110 lb49.9 kg | 129 lb58.5 kg | |
| 180 lb81.6 kg | Clean And Press (Barbell) | 92 lb41.7 kg | 114 lb51.7 kg | 136 lb61.7 kg | 165 lb74.8 kg |
| Paused Barbell Overhead Press | 68 lb30.8 kg | 96 lb43.5 kg | 115 lb52.2 kg | 134 lb60.8 kg | |
| 190 lb86.2 kg | Clean And Press (Barbell) | 95 lb43.1 kg | 118 lb53.5 kg | 141 lb64 kg | 171 lb77.6 kg |
| Paused Barbell Overhead Press | 70 lb31.8 kg | 100 lb45.4 kg | 119 lb54 kg | 139 lb63 kg | |
| 200 lb90.7 kg | Clean And Press (Barbell) | 98 lb44.5 kg | 122 lb55.3 kg | 146 lb66.2 kg | 177 lb80.3 kg |
| Paused Barbell Overhead Press | 72 lb32.7 kg | 103 lb46.7 kg | 123 lb55.8 kg | 144 lb65.3 kg | |
| 210 lb95.3 kg | Clean And Press (Barbell) | 102 lb46.3 kg | 126 lb57.2 kg | 151 lb68.5 kg | 183 lb83 kg |
| Paused Barbell Overhead Press | 75 lb34 kg | 107 lb48.5 kg | 127 lb57.6 kg | 149 lb67.6 kg | |
| 220 lb99.8 kg | Clean And Press (Barbell) | 105 lb47.6 kg | 130 lb59 kg | 155 lb70.3 kg | 189 lb85.7 kg |
| Paused Barbell Overhead Press | 77 lb34.9 kg | 110 lb49.9 kg | 131 lb59.4 kg | 153 lb69.4 kg | |
| 230 lb104.3 kg | Clean And Press (Barbell) | 108 lb49 kg | 134 lb60.8 kg | 160 lb72.6 kg | 194 lb88 kg |
| Paused Barbell Overhead Press | 80 lb36.3 kg | 114 lb51.7 kg | 135 lb61.2 kg | 158 lb71.7 kg | |
| 240 lb108.9 kg | Clean And Press (Barbell) | 111 lb50.3 kg | 138 lb62.6 kg | 165 lb74.8 kg | 200 lb90.7 kg |
| Paused Barbell Overhead Press | 82 lb37.2 kg | 117 lb53.1 kg | 139 lb63 kg | 162 lb73.5 kg | |
| 250 lb113.4 kg | Clean And Press (Barbell) | 114 lb51.7 kg | 142 lb64.4 kg | 169 lb76.7 kg | 205 lb93 kg |
| Paused Barbell Overhead Press | 84 lb38.1 kg | 120 lb54.4 kg | 143 lb64.9 kg | 167 lb75.7 kg | |
| 260 lb117.9 kg | Clean And Press (Barbell) | 117 lb53.1 kg | 145 lb65.8 kg | 174 lb78.9 kg | 211 lb95.7 kg |
| Paused Barbell Overhead Press | 86 lb39 kg | 123 lb55.8 kg | 147 lb66.7 kg | 171 lb77.6 kg | |
| 270 lb122.5 kg | Clean And Press (Barbell) | 120 lb54.4 kg | 149 lb67.6 kg | 178 lb80.7 kg | 216 lb98 kg |
| Paused Barbell Overhead Press | 88 lb39.9 kg | 126 lb57.2 kg | 150 lb68 kg | 176 lb79.8 kg | |
| 280 lb127 kg | Clean And Press (Barbell) | 123 lb55.8 kg | 153 lb69.4 kg | 183 lb83 kg | 221 lb100.2 kg |
| Paused Barbell Overhead Press | 91 lb41.3 kg | 129 lb58.5 kg | 154 lb69.9 kg | 180 lb81.6 kg | |
| 290 lb131.5 kg | Clean And Press (Barbell) | 126 lb57.2 kg | 156 lb70.8 kg | 187 lb84.8 kg | 227 lb103 kg |
| Paused Barbell Overhead Press | 93 lb42.2 kg | 133 lb60.3 kg | 158 lb71.7 kg | 184 lb83.5 kg | |
| 300 lb136.1 kg | Clean And Press (Barbell) | 129 lb58.5 kg | 160 lb72.6 kg | 191 lb86.6 kg | 232 lb105.2 kg |
| Paused Barbell Overhead Press | 95 lb43.1 kg | 136 lb61.7 kg | 161 lb73 kg | 188 lb85.3 kg |
Women’s Clean And Press (Barbell) vs Paused Barbell Overhead Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Clean And Press (Barbell) | 34 lb15.4 kg | 43 lb19.5 kg | 53 lb24 kg | 69 lb31.3 kg |
| Paused Barbell Overhead Press | 22 lb10 kg | 36 lb16.3 kg | 43 lb19.5 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Clean And Press (Barbell) | 37 lb16.8 kg | 46 lb20.9 kg | 56 lb25.4 kg | 73 lb33.1 kg |
| Paused Barbell Overhead Press | 24 lb10.9 kg | 38 lb17.2 kg | 46 lb20.9 kg | 57 lb25.9 kg | |
| 120 lb54.4 kg | Clean And Press (Barbell) | 39 lb17.7 kg | 48 lb21.8 kg | 59 lb26.8 kg | 78 lb35.4 kg |
| Paused Barbell Overhead Press | 25 lb11.3 kg | 41 lb18.6 kg | 49 lb22.2 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Clean And Press (Barbell) | 41 lb18.6 kg | 51 lb23.1 kg | 63 lb28.6 kg | 82 lb37.2 kg |
| Paused Barbell Overhead Press | 26 lb11.8 kg | 43 lb19.5 kg | 52 lb23.6 kg | 64 lb29 kg | |
| 140 lb63.5 kg | Clean And Press (Barbell) | 43 lb19.5 kg | 53 lb24 kg | 66 lb29.9 kg | 86 lb39 kg |
| Paused Barbell Overhead Press | 28 lb12.7 kg | 45 lb20.4 kg | 54 lb24.5 kg | 67 lb30.4 kg | |
| 150 lb68 kg | Clean And Press (Barbell) | 45 lb20.4 kg | 56 lb25.4 kg | 69 lb31.3 kg | 90 lb40.8 kg |
| Paused Barbell Overhead Press | 29 lb13.2 kg | 47 lb21.3 kg | 57 lb25.9 kg | 70 lb31.8 kg | |
| 160 lb72.6 kg | Clean And Press (Barbell) | 47 lb21.3 kg | 58 lb26.3 kg | 72 lb32.7 kg | 94 lb42.6 kg |
| Paused Barbell Overhead Press | 30 lb13.6 kg | 49 lb22.2 kg | 60 lb27.2 kg | 73 lb33.1 kg | |
| 170 lb77.1 kg | Clean And Press (Barbell) | 49 lb22.2 kg | 61 lb27.7 kg | 75 lb34 kg | 98 lb44.5 kg |
| Paused Barbell Overhead Press | 32 lb14.5 kg | 51 lb23.1 kg | 62 lb28.1 kg | 76 lb34.5 kg | |
| 180 lb81.6 kg | Clean And Press (Barbell) | 51 lb23.1 kg | 63 lb28.6 kg | 78 lb35.4 kg | 102 lb46.3 kg |
| Paused Barbell Overhead Press | 33 lb15 kg | 53 lb24 kg | 64 lb29 kg | 79 lb35.8 kg | |
| 190 lb86.2 kg | Clean And Press (Barbell) | 53 lb24 kg | 66 lb29.9 kg | 81 lb36.7 kg | 105 lb47.6 kg |
| Paused Barbell Overhead Press | 34 lb15.4 kg | 55 lb24.9 kg | 67 lb30.4 kg | 82 lb37.2 kg | |
| 200 lb90.7 kg | Clean And Press (Barbell) | 55 lb24.9 kg | 68 lb30.8 kg | 84 lb38.1 kg | 109 lb49.4 kg |
| Paused Barbell Overhead Press | 35 lb15.9 kg | 57 lb25.9 kg | 69 lb31.3 kg | 85 lb38.6 kg | |
| 210 lb95.3 kg | Clean And Press (Barbell) | 56 lb25.4 kg | 70 lb31.8 kg | 86 lb39 kg | 113 lb51.3 kg |
| Paused Barbell Overhead Press | 36 lb16.3 kg | 59 lb26.8 kg | 71 lb32.2 kg | 88 lb39.9 kg | |
| 220 lb99.8 kg | Clean And Press (Barbell) | 58 lb26.3 kg | 72 lb32.7 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Paused Barbell Overhead Press | 37 lb16.8 kg | 61 lb27.7 kg | 74 lb33.6 kg | 90 lb40.8 kg | |
| 230 lb104.3 kg | Clean And Press (Barbell) | 60 lb27.2 kg | 74 lb33.6 kg | 92 lb41.7 kg | 120 lb54.4 kg |
| Paused Barbell Overhead Press | 39 lb17.7 kg | 62 lb28.1 kg | 76 lb34.5 kg | 93 lb42.2 kg | |
| 240 lb108.9 kg | Clean And Press (Barbell) | 62 lb28.1 kg | 77 lb34.9 kg | 94 lb42.6 kg | 123 lb55.8 kg |
| Paused Barbell Overhead Press | 40 lb18.1 kg | 64 lb29 kg | 78 lb35.4 kg | 96 lb43.5 kg |
How Your Clean And Press (Barbell) vs Paused Barbell Overhead Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Clean And Press (Barbell) vs Paused Barbell Overhead Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the clean and press (barbell) strength level
The clean and press (barbell) rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the paused barbell overhead press strength level
The paused barbell overhead press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 (barbell) | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the paused barbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Clean And Press (Barbell) and Paused Barbell Overhead Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 10.9 kg at 120 lb and 19.9 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Barbell Overhead Press standard minus the Clean And Press (Barbell) standard: zero means equal, above zero means the Paused Barbell Overhead Press standard is higher, and below zero means the Clean And Press (Barbell) standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Clean And Press (Barbell) and Paused Barbell Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 7.3 to 12.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Barbell Overhead Press standard minus the Clean And Press (Barbell) standard: zero means equal, above zero means the Paused Barbell Overhead Press standard is higher, and below zero means the Clean And Press (Barbell) standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Clean And Press (Barbell) and Paused Barbell Overhead Press Exercises Used by This Calculator
For a useful comparison, perform a strict clean and press (barbell) and a strict paused barbell overhead press using the setup and load rules below. Use strict, repeatable Clean And Press (Barbell) and Paused Barbell Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Clean And Press (Barbell) setup and load convention
Barbell starts on the floor from a dead stop. Clean each rep to a stable front rack. Stand fully before starting the overhead press. Press strictly; no dip, drive, jerk, or rebend. Lock out overhead with hips, knees, and elbows extended. Lower or reset under control before the next rep. No bouncing from the floor between reps. No hang cleans, thrusters, continental cleans, or axle variations. No dumbbells, kettlebells, machines, Smith machines, or straps.
Use the Paused Barbell Overhead Press setup and load convention
Standing evenly with hips and knees fully extended. Bar begins on the clavicle and anterior-deltoid front rack. Pronated index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Two full seconds of motionless front-rack contact before every press. No clean is counted as a repetition. No hover, bounce, preparatory movement, knee dip, hip drive, heel lift, or torso rebound. Head moves only enough to preserve a vertical bar path. Finish with both elbows locked and the bar motionless over mid-foot. No spotter, band, chain, machine, or support assistance.
Enter one recent Clean And Press (Barbell) result and one recent Paused Barbell Overhead Press result
First lift: total barbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Clean And Press (Barbell) — View the individual Clean And Press (Barbell) standards and next strength-level target.
- Paused Barbell Overhead Press — View the individual Paused Barbell Overhead Press standards and next strength-level target.
- Barbell Power Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hang Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.