Browse >
Home /
Bodybuilding / Exercising The Legs And Triceps Using Clean And Press
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.
What's More today?
Weight Training Techniques To Improve Athletic Performance
Interesting enough, it is a commonly misunderstood fact that exercising too much with the weights, or...
Processed Food Could Be Harmful For Your Bodies Health
Processed foods include food substances like unhealthy refined, chemicalized, deficient foods. As rightly...
Health and Body Maintenance During Winters
With the advent of winter season an inactive schedule due to laziness ensues. This lethargy or laziness...
Fitness of the Brain by Breathing Exercises
Apart from physical fitness, another important aspect of health is the mental fitness. Akin to our body...
Fasting May Improve Muscular Fitness and Health
In various traditions, especially in Christianity, Hinduism, Islam and other religions of the world a...
Alcohol Withdrawal And Fitness
Alcoholism and consumption of alcohol has been one of the most traditional forms of intoxication and...
Post Exercise Cool Down Decides Your Fitness Levels
As important as warming up, cooling down past exercising is very important for an ensured fitness level....
Push Ups For Improving The Biceps, Triceps and Chest Muscles
One of the oldest forms of physical exercises, push ups are still a lovable form of exercise for most...
Waist To Hip Ratio A Measurement Of Obesity
Obesity! a haunting word, that has become an epidemic in the modern society, is not only a health problem,...
Weight Loss Is Not Entirely Dependent On Fat Consumption
Interestingly enough, it is now a proven fact that a completely fat free diet is not the actual solution...
Accupuncture and Accupressure are Useful for Fitness
Ever wondered why people in the primitive ages lead a healthy pain free life even at an old age. Well!...
Improper Diet May Lead to Osteoporosis
Fitness of the bones is not only vital for leading a painless life, but also for having a proper physical...
Vitamin B6 is Vital For Muscular Fitness
Ever wondered that certain vitamins if missing in minute quantities could be extremely fatal to all the...
Artichoke Has Excellent Nutracetuical Properties
In the modern world, many people take dietary supplements not because they are suffering from any disease...
Eating Corn to Reduce Body Weight and Improve Fitness
In the modern world, with numerous sickly obese people, the surge for a perfect diet is going on at a...
Comments
Got something to say? Join the conversation and leave a comment below.
and oh, if you want a pic to show with your comment, go get a gravatar!