ExerciseCompare

Clean and Press

Clean and Press is a compound strength exercise primarily targeting the shoulders. Secondary muscles: Legs, Back, Arms. Equipment: Barbell. Difficulty: Advanced.

Exercise Profile

Category
Compound
Primary Muscle
Shoulders
Equipment
Barbell
Difficulty
Advanced

How to Perform

  1. 1Stand over barbell with wide grip.
  2. 2Explosively pull bar to shoulders.
  3. 3Catch in front rack position.
  4. 4Press overhead.

Tips & Form Cues

  • ✓Master clean first.
  • ✓Use legs to drive.
  • ✓Keep bar close to body.

Recommended Sets & Reps

beginner
3 sets of 5-6 reps
intermediate
4 sets of 4-5 reps
advanced
5 sets of 2-3 reps

Frequently Asked Questions

What muscles does Clean and Press work?

Clean and Press primarily targets the shoulders. Secondary muscles include Legs, Back, Arms.

What equipment do I need for Clean and Press?

Clean and Press requires barbell.

Is Clean and Press good for beginners?

Clean and Press is rated advanced difficulty. This is an advanced exercise requiring proper form.

Is Clean and Press a compound or isolation exercise?

Clean and Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.