Clean and Press: How-to, Tips & More
The Clean and Press is a intermediate compound exercise for your shoulders. You do it with barbell. It is a good fit when your goal is strength.
Besides the shoulders, it also works your glutes, quads, traps and triceps, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Glutes
Secondary
Quads
Secondary
Traps
Secondary
Triceps
Secondary
How to do the Clean and Press
- Pull the bar from the floor and catch it on your shoulders.
- Stand tall with your elbows slightly in front of the bar.
- Press the bar straight overhead without using your legs.
- Lower it to your shoulders, then back to the floor.
Clean and Press tips
- Squeeze your glutes during the press to protect your lower back.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Clean and Press alternatives
Barbell Front Raise
Shoulders
Barbell Overhead Press
Shoulders
Barbell Upright Row
Shoulders
Half Kneeling Landmine Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Clean and Press work?
The Clean and Press mainly works your shoulders, with help from your glutes, quads, traps and triceps.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Clean and Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Clean and Press?
You need barbell.
Add Clean and Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon