Barbell Clean and Press

Exercise / Full Body, Leg, Shoulders

How to Barbell Clean and Press

Barbell Clean and Press

Barbell Clean and Press Benefits


  • The main muscle worked in a clean and press is your shoulders, but the movement also works your triceps, traps, middle and lower back, abdominals, quadriceps, glutes, hamstrings, and calves. It is a full body exercise, which not only can be performed for hypertrophy, but also for strength. This exercise allows you to build stamina and cardiovascular endurance, as well as muscular endurance and even strength. It is the most popular movement of strength and strength training as it works many muscle groups.
  • It strengthens the ability to grip. It allows you to grasp an object more firmly when you hold it. In addition, studies show that clean and press is an effective exercise for improving explosive strength and vertical jumping performance.
  • Barbell clean and press helps the development of leg muscles, hip muscles and core muscles while also supporting the formation of muscle and strength in the body. Also, adding clean and press to your workouts helps strengthen your tendons, ligaments and bones.
  • Barbell clean and press also activate you glutes and back muscles. Functional exercises such as clean and press are those that facilitate the real-life activities of the body.
  • Barbell clean and press targets all the muscles responsible for your posture and allows you to keep your back straight during regular daily activities.
  • Correct form is very important in this exercise. For starters, doing wrong can lead to injury. After a few tries with the empty bar or accompanied by a trainer, the process of adapting to the movement may be shortened.



Muscles Worked in the Barbell Clean and Press

Target - Anterior Deltoid
Triceps Brachii
Gluteus Maximus
Adductor Magnus
Pectoralis Major, Clavicular
Erector Spinae
Latissimus Dorsi
Levator Scapulae
Biceps Birachii
Rectus Abdominis
Serratus Anterior
Clean and press muscle worked