Clean and Press: how to do it and muscles worked
The clean and press mainly works your full body, with help from your shoulders. You need a barbell.
Muscles worked
How to do the clean and press
- 1
Stand with feet hip-width apart, bar over mid-foot, grip just outside your knees, chest up and back flat. Clean the bar up to your shoulders.
- 2
With the bar resting on your front shoulders, press it straight overhead, moving your head back a little then through, until your arms are locked out.
- 3
Lower the bar back to your shoulders, then to the floor with control. Breathe out as you press and keep your core and glutes tight throughout.
Form tip: Press strictly with your arms, not by bending your knees. Keep your ribs down so your lower back does not arch.
Common questions
- Which muscles does the clean and press work?
- The clean and press mainly works your full body. It also involves your shoulders.
- What equipment do I need for the clean and press?
- You need a barbell.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the clean and press in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More full body exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.