Quick Answer
Clean and Press is a intermediate strength exercise that targets your shoulders and quadriceps. It uses a barbell. Perform Barbell Clean: Lift bar from floor, catch in front squat.
Video Tutorial
How to Perform the Clean and Press
- 1
Perform Barbell Clean: Lift bar from floor, catch in front squat.
- 2
Recover to standing position with bar in front rack.
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Press Phase: Engage core. Press barbell strictly overhead until arms are fully extended.
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Keep back straight, avoid excessive lean.
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Pause briefly.
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Lower bar back to front rack position with control.
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Lower bar safely to floor or repeat.
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(Note: Differs from C&J as press is strict, no leg drive).
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Clean and Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Reverse Bear Crawl
Shoulders, Quadriceps • Body Only
Burpee
Quadriceps, Chest • Body Only
Rings Turned Out Push-Up
Chest, Shoulders • Rings
Single-Leg Pike Push-Up
Shoulders, Chest • Body Only
Pseudo Planche Push-Up
Chest, Shoulders, Triceps • Body Only
Frequently Asked Questions
What muscles does the Clean and Press work?
The Clean and Press primarily works your shoulders and quadriceps. Secondary muscles include the abdominals, calves, glutes, hamstrings, lower back, middle back, traps and triceps.
What equipment do I need for the Clean and Press?
The Clean and Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Clean and Press suitable for beginners?
The Clean and Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Clean and Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Clean and Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.