Clean and Press Workout

Clean and Press Workout...........

Muscles worked: front deltoid, middle deltoid and whole muscle density. Triceps, Middle and lower back, traps, forearms, quads, calves and glutes.

Spotter Required: No

Minimum Equipment Required: 6ft or 7ft standard barbell weights

The best equipment to use: 6ft or 7ft Olympic barbell with weights

Warm up: Warm up to perform a rate 15 to 20 reps of the exercise with minimal weight.

How often should this exercise: The clean and press a great exercise for building muscle mass as a whole in the shoulders, while simultaneously increasing the total expenditure for strength. If the energy for this exercise (because it uses a lot of it) then you can perform on each shoulder training.

When should this exercise: Clean and press is probably the hardest to carry shoulder exercise when you are doing so, ensure it that it is the first (or one of the first) shoulder workout you do.

How to do the exercise: With the barbell on the floor, squat, lean forward and hold the barbell with an overhand grip about shoulder width apart, your feet should be slightly wider than shoulder width apart. The bar should be about 1-2 inches away from the ankles. Start at the bar to lift your shoulders, take the legs begin to fold up the bar, how to reach half the time (see pictures below). By the time the barbell to the shoulders palms should be removed from you (or possibly up to the ceiling).

If the barbell on the shoulders elbows and put in under the weight of military support in the start position of the press. Now with your arms and shoulders, press the barbell over your head, take it back to the shoulders, then turn back wall movement (flip it back down) by bending your knees and setting the bar back to the ground.

Remember, keep your head forward at all times, if you need help stabilizing then look in a mirror during the exercise.

Mentality: This exercise is difficult and a lot of energy use is so key focus of clean and press.