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Clean and Press

The Clean and Press primarily targets your Shoulders, with support from Abdominals, Calves, Glutes, Hamstrings, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps

How to perform Clean and Press

  1. Step 1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
  2. Step 2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
  3. Step 3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
  4. Step 4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
  5. Step 5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  6. Step 6. Stand to full height, holding the bar in the clean position.
  7. Step 7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Frequently asked questions

What is the proper technique for the transition between the clean and the press?

After catching the bar at the shoulders, settle your stance and ensure your elbows are slightly in front of the bar. Take a breath to create intra-abdominal pressure before driving the weight overhead.

Which muscle groups are primarily targeted by the clean and press?

The movement primarily targets the deltoids during the overhead phase. The clean portion also engages the traps, core, and lower body to generate the necessary upward momentum.

What is a common mistake to avoid during the overhead press phase?

Avoid excessive leaning back or arching the lumbar spine to compensate for heavy weight. Keep the glutes and core tight to maintain a neutral spine and stable base of support.

How should a beginner progress toward a full barbell clean and press?

Beginners should start with dumbbell clean and presses to develop unilateral stability and coordination. This allows for a more natural range of motion before transitioning to the rigid barbell.

What are the recommended sets and reps for building strength with this lift?

For strength and power, perform 3 to 5 sets of 1 to 5 repetitions. Because this is a complex multi-joint movement, lower rep ranges help maintain technical proficiency and explosive speed.

Sample sets & reps for Clean and Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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