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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- Barbell Front Raisesisolation
- Bent-over dumbell raises (Bent-over rear delt raises/fly)isolation
- Cable front raiseisolation
- Face Pullsisolation
- Front Raisesisolation
- Incline dumbbell rear delt raiseisolation
- Lateral Raises (Shoulder Flys)isolation
- Low Pulley Row to Neckisolation
- Lying Face Pullsisolation
- Lying Side Raisesisolation
- Rear Cable Delt Crossoversisolation
- Rear Delt Fly Machine (Reverse Pec Deck)isolation
- Rear Delt Raise (Rear Delt Fly)isolation
- Reverse Cable Fly’sisolation
- Ring Face Pullsisolation
- Seated Front Raisesisolation
- Seated Rear Delt Raise/Flyisolation
- Single-Arm Rear-Delt Cableisolation
- Single Arm Rear Delt Raises/Flyisolation
- Shoulder Tapsisometric
- Side Plank Pullisometric