Exercising The Legs And Triceps Using Clean And Press

A very good exercise for the legs, back, trapeziums, deltoids and triceps is the clean and press. A clean and press can be done using a weight bar. It involves performing a full clean, followed by a press over the head, this constitutes one set of rep. Followed by this the weight bar is again put down on the floor after every clean and press.

How to perform an accurate clean and press

A clean is performed by standing close to the bar-bell, with the shins just about touching the bar. The bar is grabbed at about shoulder width, as soon as you are ready with your breath in, lift the bar by pushing with the legs as you pull with the arms. When the bar reaches shoulder height, flip the wrists over, so that the bar is resting across the upper chest at the level of the collarbones. From this position ‘press’ the bar over your head strongly, fully locking the elbows. Lower the weight back to the chest position and then back to the original start position, on the floor.

Number of reps required and fitness assessment

Repeat the clean and press for 8-10 reps almost immediately. Perform three sets of clean and press with one minute rest between sets where one set is the amount of reps performed in a single go, this is usually between 8 and 15 repetitions of the movement. Add a couple of  workout reps until you are achieving 12-15 reps per set, then add a little weight and drop back down to three sets of 6-8 reps.

Cautions to be observed

This exercise needs to be done with patience and care as well, a mislift could lead to sprain as well as back problems. It is always better to use a back support while doing the exercise initially. An expert supervision before beginning is also recommended.

Recent Articles

• Body Building– Through the Way of Protein Intake
• Pilates Exercises
• Abdominal Exercises- Exercises for Strengthening Abdominal Muscles
• Countering belly fat
• Quick Body Building Secrets – 4 days each week for getting perfect body

What's More today?

Limiting Intake of Bad Fats

Saturated fats and mostly derived from animal products and adversely affect the health of our heart.... 

Fat Consumption

There is too much emphasis on the relation between fats and weight gain. Although fat has shared it own... 

Hip Replacement Exercises

Hip replacement is a surgery intended to replace the hip joints with an artificial hip and is done if... 

Leg Exercises for Women

Excessive fat around your legs and thighs fat is a common complaint for many women especially those who... 

Knee Exercises

Knee exercises are intended to strengthen the knees and in order to protect the knees the muscles that... 

What to Eat After a Workout

Squeezing a daily fitness regime along with a well planned diet into a fast paced lifestyle is not easy.... 

Workout Plans- Workouts for Weight Loss

Permanent weight loss is not about starvation diets and expensive weight loss machinery. To lose weight... 

Flexibility Exercises

Our body muscles should be flexible to reduce muscular tensions and to avoid muscular injury. Stretching... 

Abdominal Exercises- Exercises for Strengthening Abdominal Muscles

Abdominal exercises helps to strengthen the upper, oblique and lower abdominal muscles. Strong abdominal... 

Rotator Cuff Exercises

The rotator cuff is a group of muscles supporting the shoulder joint. The shoulder joint is a unique... 

5 Tips To Prevent Over-training Back Muscles During Rigorous Bodybuilding Workouts

Most people tend to over-train back muscles during bodybuilding workouts without even realizing that... 

7 Most Common Body Building Supplements That Professional Bodybuilders Use

When it comes to buying the best body building supplements, you may find it a quite daunting task considering... 

Key Vitamins That Muscle Building Supplements Must Contain

If you are considering buying some muscle building supplements, make sure you look into the kind of ingredients... 

Kettlebell exercises

Kettlebell exercises are an excellent way to start of an exercise program. This is because kettlebells... 

Unhealthy foods that should be avoided

The foods that you have daily make up what you are. We are aware that we need to have a well balanced...