Clean And Press Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: back deltoids, front deltoids
- secondary: triceps
- tertiary: quadriceps, abs, upper back, obliques, lower back, hamstring
How to perform?
The Clean and Press is a full-body exercise that involves lifting a weight from the ground to overhead using a explosive motion. The movement starts with a deadlift to pick up the weight, followed by a front squat, and finally a press overhead. This exercise works multiple muscle groups, including the legs, back, core, shoulders, and triceps, making it an effective way to build overall strength and power.
Variations
This exercise doesn't have any variations
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isolationBent-over dumbell raises (Bent-over rear delt raises/fly)
isolationCable front raise
isolationFace Pulls
isolationFront Raises
isolationIncline dumbbell rear delt raise
isolationLateral Raises (Shoulder Flys)
isolationLow Pulley Row to Neck
isolationLying Face Pulls
isolationLying Side Raises
isolationRear Cable Delt Crossovers
isolationRear Delt Fly Machine (Reverse Pec Deck)
isolationRear Delt Raise (Rear Delt Fly)
isolationReverse Cable Fly’s
isolationRing Face Pulls
isolationSeated Front Raises
isolationSeated Rear Delt Raise/Fly
isolationSingle-Arm Rear-Delt Cable
isolationSingle Arm Rear Delt Raises/Fly
isolationShoulder Taps
isometricSide Plank Pull
isometric