ShouldersIntermediate
Barbell Clean and Press
A barbell cleaned from the floor to the front of the shoulders, then pressed strictly overhead. A classic full-body strength builder that links powerful hip extension to overhead strength.
Primary muscles
- Front Delts
- Triceps
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Side Delts
- Traps (Trapezius)
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 4–5
- Reps
- 3–5
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.