Clean and Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Execute a full clean first: bar close to the body, explosive hip extension, high elbows in the catch on the shoulders, and stand fully upright before pressing.
• Position the bar high on the shoulders with elbows slightly in front of the bar, and brace the core and glutes fully before initiating the press.
• Press the bar strictly vertical without using the legs, pulling the head back to allow bar clearance, then returning the head forward once the bar passes the face.
• Achieve full arm lockout at the top, stabilise the bar overhead, then lower it under control back to the shoulders before the next rep.

Common mistakes

• The hips jut forward during the press to shorten the lever arm, driving the lumbar spine into hyperextension and producing an invalid strict-press rep.
• The bar is caught too far forward on the chest, placing the centre of mass in front of the feet and stressing the shoulder capsule excessively.
• The elbows flare wide during the press instead of staying forward, worsening shoulder mechanics and reducing the contribution of the triceps.

Frequently asked questions

How does the Clean and Press differ from the Clean and Jerk?

In the Clean and Press the bar is driven overhead using only shoulder and triceps strength with no leg drive. In the Clean and Jerk the legs accelerate the bar through a dip-and-drive, allowing considerably heavier loads.

What grip width should I use for the Clean and Press?

A shoulder-width to slightly wider grip is standard. The grip should be wide enough for the bar to rest securely on the shoulder rack while keeping the wrists in a neutral position during the press.

Related exercises