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?
A Beginner’s Muscle Building Routine
Are you tired of looking at skin and bones on your body? Do you want to replace your skinny physique...
Healthy Ways of Losing Fat
Many people dream of certain diets which would help them lose fat in a faster way. There cannot be anything...
Tips for Getting Ripped Abs
Many people are worried that they have a skinny or overweight body shape. They are searching for a solution...
How to deal with a sore muscle
Muscles can get fatigued and sore if they are over exercised. They will hurt you, because they might...
2 Simple Tips to Lose Weight through Cardio Workouts
This article gives you two very simple tips that can help to lose weight by adapting cardio workouts...
Tips to Build Bigger Muscles
If you are one of those people who are looking to build some huge, fierce muscles, then you need to follow...
Body Building for Women
Now more than ever, you see women trade in the skinny look for a more toned, fit and muscular appearance....
Facts about Muscle Building
Do we wish to burn fat, feed the muscles, achieve real fitness in life, and also get nice abs that we...
Muscle Building Tips for Beginners
Muscle building is a desire for every common man and a beginner wants to do workouts the first day and...
Weight loss and food addiction
Some of you are simply addicted to foods, you love eating, trying out new recipes, you know you are overweight...
Tips for losing that fat belly, quickly!
Are you trying to get in shape? Do you want to have a nice sleek abdomen ? Maybe you already have the...
Low calorie diet
If you have just stopped dining out because you are worried that it will derail your weight loss program,...
Height Increasing Exercises
Getting tall is never easy. Some people are tall naturally. Their growth hormones assist them in becoming...
Exercises for double chin
Double chin is nothing but some flab sitting pretty at a place that does not make you more pretty! In...
What you can do with a pair of dumbbells
For maintaining a well-toned body, you really don’t need lots of equipments and associated paraphernalia....
Comments
Got something to say? Join the conversation and leave a comment below.