Clean and Press
Muscle Groups: Quads, Hamstrings, Glutes, Traps, Shoulders
Clean and Press focuses on Quads, Hamstrings, Glutes, Traps, Shoulders, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Clean and Press with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs.
- 2
Lower the weights to the floor, bending your knees and hips while keeping your back straight.
- 3
In one fluid motion, lift the weights by extending your legs and standing up tall, then press the weights overhead until your arms are straight.
- 4
Lower the weights back to shoulder level, then bring them back to the starting position.
Tips for Success
These tips will help you perform Clean and Press safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid injury.
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Engage your core to maintain stability and support your lower back.
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Avoid using momentum; focus on controlled movements for better strength gains.
Secondary Muscles
While Clean and Press primarily targets Quads, Hamstrings, Glutes, Traps, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Clean and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Clean and Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
