The clean and press is a powerful, full-body exercise combining two distinct movements: lifting a weighted object from the floor to the shoulders and then moving it overhead. This classic compound movement engages multiple joints and muscle groups simultaneously, making it highly efficient for building overall strength and power. Although it is no longer contested in modern Olympic weightlifting, the clean and press remains a highly regarded lift for developing explosive athleticism. It recruits nearly every major muscle group in the body, providing a comprehensive resistance training stimulus.
Muscle Groups Engaged During the Clean (The Pull and Catch)
The initial phase, the clean, is a dynamic pull that starts with the lower body. The gluteus maximus and the hamstrings are the primary muscles responsible for the powerful hip extension that initiates the bar’s upward momentum from the floor. The quadriceps contribute significantly by straightening the knees and driving the body upward against the resistance. This coordinated, explosive extension of the ankles, knees, and hips is often referred to as the “triple extension” and is the foundation of the lift’s power.
As the bar passes the knees, the back muscles accelerate the weight further toward the shoulders. The erector spinae muscles work intensely to maintain a rigid, neutral spine, which safely transfers force from the lower body. The latissimus dorsi (lats) are engaged to keep the barbell close to the body, ensuring an efficient and vertical bar path.
The upper trapezius muscles execute a forceful shrug as the body reaches full extension, adding the final burst of speed to the bar. Following the shrug, the arms rapidly pull the body under the bar. The biceps and forearms work eccentrically to absorb the weight as it settles into the front rack position. These muscles stabilize the elbows and secure the bar on the chest and shoulders for the next phase.
Muscle Groups Engaged During the Press (The Drive and Overhead Lockout)
The second phase, the press, begins with the bar resting on the shoulders and is driven primarily by the upper body. The anterior deltoids are the main movers, initiating the upward press of the weight. The medial deltoids assist by helping to abduct the arms to create a vertical path for the barbell.
The triceps brachii are recruited heavily as the arms reach the midpoint, becoming responsible for the final extension of the elbows to push the weight to the fully locked-out position overhead. This requires maximal isometric contraction in the triceps to hold the weight stable overhead. The upper trapezius muscles are active here, not for a shrug, but to stabilize the scapula and elevate the shoulders slightly, ensuring a secure overhead position for the barbell.
In variations like the push press or jerk, the lower body plays an initial role by creating momentum. A rapid dip and drive, involving aggressive extension of the knees and hips, contributes significant upward force. This reduces the reliance on pure shoulder and arm strength. However, in a strict overhead press, the legs and hips remain static, requiring the shoulders and triceps to perform the entire lift without lower body assistance.
Full-Body Stabilization and Supporting Muscles
Throughout the entire clean and press, a network of supporting muscles works to maintain posture and efficiently transfer force. The core musculature, including the rectus abdominis, obliques, and transversus abdominis, is constantly engaged to brace the torso. This consistent contraction prevents the lower back from hyperextending, which is important when heavy weight is lifted overhead.
The erector spinae, while primary movers in the clean pull, function as powerful stabilizers, ensuring the spine remains rigid and vertical during the overhead hold. This postural support is necessary for safety and successful completion of the lift.
The small muscles of the rotator cuff, including the supraspinatus, infraspinatus, teres minor, and subscapularis, are also involved. These muscles stabilize the glenohumeral joint, securing the shoulder during the dynamic catch and the static overhead lockout. The forearm flexors and extensors work continuously from the moment the bar is gripped until the lift is complete. Their isometric contraction ensures a secure grip on the barbell. Grip strength is often a limiting factor during the explosive and heavy nature of the clean and press.