What Muscles Does Clean and Press Work?
The clean and press is a compound exercise that targets multiple muscle groups, making it a highly effective workout for building strength and muscle mass. This exercise involves two distinct movements: the clean and the press. The clean is a powerlifting movement that involves lifting a barbell from the ground to the shoulders, and the press is a shoulder press that involves pushing the barbell overhead. By combining these two movements, the clean and press engages a variety of muscles throughout the body.
The primary muscles targeted by the clean and press are the shoulders, back, and arms. The shoulders are worked extensively during the press phase, as the deltoids, particularly the anterior and lateral heads, are responsible for lifting the barbell overhead. The trapezius muscles, located at the top of the back, also play a significant role in stabilizing the shoulders during the movement.
The back muscles, including the latissimus dorsi, erector spinae, and rhomboids, are heavily engaged during the clean phase. The latissimus dorsi, often referred to as the “lats,” are the largest muscles in the back and are responsible for pulling the barbell up to the shoulders. The erector spinae muscles help maintain proper posture and stability throughout the exercise, while the rhomboids assist in retracting the scapulae (shoulder blades) during the clean.
The arms are another crucial muscle group targeted by the clean and press. The biceps brachii, located on the front of the upper arm, is primarily responsible for curling the barbell during the clean. The triceps brachii, located on the back of the upper arm, is engaged during the press phase, as it contracts to extend the elbow joint.
In addition to these primary muscle groups, the clean and press also engages several other muscles throughout the body. The core muscles, including the rectus abdominis, transverse abdominis, and obliques, are activated to maintain stability and control throughout the exercise. The glutes and hamstrings are also involved, as they help with hip extension during the clean.
To maximize the benefits of the clean and press, it is essential to perform the exercise with proper form and technique. This includes maintaining a strong, stable base, keeping the back straight, and controlling the movement throughout. By focusing on these aspects, you can effectively target the muscles involved and achieve the desired results.
In conclusion, the clean and press is a versatile exercise that engages a wide range of muscles, including the shoulders, back, arms, core, glutes, and hamstrings. By incorporating this exercise into your workout routine, you can build strength, improve muscle mass, and enhance overall fitness. Remember to prioritize proper form and technique to ensure safe and effective results.
