Dumbbell Clean and Press
Gym Exercise Card
Equipment
The Dumbbell Clean and Press is a compound exercise that combines movements to build strength, power, and endurance. It involves lifting the dumbbells from the floor to the shoulders and pressing overhead, targeting a variety of muscle groups.
How to do it
- Stand with feet shoulder-width apart and dumbbells on the floor in front.
- Bend at the hips and knees to grasp the dumbbells with a neutral grip.
- Explosively extend hips and knees to lift dumbbells to shoulder height.
- Drive through heels to press dumbbells overhead.
- Lower dumbbells back to shoulders and then to the floor.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Soleus Trapezius Upper Fibers Triceps Brachii
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