Barbell Clean and Press

Last Updated: December 28, 2020
Category:
Home Gym Review Logo

Written By:
The Home Gym Review Squad

Barbell Clean and Press Exercise Guide

Preparing for your Barbell Clean and Press

  • The clean and press is a great exercise, which will build muscular endurance, strength & stamina at the same time. It's a demanding exercise, which offers many benefits.
  • If you are starting from scratch, start with the bar only & slowly build the weight up. Once you've done a few reps, this gets heavy fast!

Perfoming Your Barbell Clean and Press

  • Start with your feet at shoulder width, holding the barbell near your shins.
  • Push your hips backwards, grabbing the barbell so your knuckles are facing outwards (figure 2 above).
  • Keep your legs planted to the ground, with your head up & eyes focused forwards.
  • Drive through and pull the bar in-line with your shoulders (figure 3).
  • Press the bar directly overhead (figure 4), straightening your arms and legs.
  • Return to start position & complete another rep!

Lift Bible Tips for Barbell Clean and Press

Keep your feet planted at all times during this workout, which will help you to gather some much-needed power.

Exercise Details:

Target Muscles: Anterior Deltoid

Synergists: Lateral Deltoid, Triceps Brachii, Clavicular (upper) Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior, Supraspinatus

Required Level: Intermediate

Perfect Day to Train: It's great to train during a shoulders workout, but you can also do this as part of a high intensity circuit.

Other Exercises to Consider:

Barbell Clean and Press Demonstration Video

Get Your Equipment

Home Gym Review