Shoulders · Conditioning finisher
Clean and Press
The Clean and Press mainly trains your front delts, side delts and upper back. Also working: quads, glutes and triceps.
Both cables
Standing, light pull
How to do it
- Back to the machine, bar in front of your thighs
- Dip the knees slightly, then pull the bar briskly up to your shoulders
- Rotate the elbows under the bar
- Press overhead, return in two steps
Coach’s tip
A full-body movement with a light load. The cable pulls backward and down here instead of straight down: so keep it light and clean, never to the max.
Noticeably loads the shoulder and lower back. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at the bottom
Grip
Long bar on both cables
Load
Both cables
Needs two cable towers
You need
one of: Lat bar (both cables), Straight bar (both cables)
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (conditioning finisher). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Clean and Press work?
Mainly the front delts, side delts and upper back. The quads, glutes and triceps help.
How do I set up the cable machine for the Clean and Press?
Pulley: Both pulleys at the bottom. Grip: Long bar on both cables.
Can I do the Clean and Press on a single cable tower?
Not like this. The Clean and Press needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable Goblet Squat to Press and Cable Punch instead.
What can I do instead of the Clean and Press?
For the same movement: Cable Squat to Press, Cable Squat to Row and Lunge to Overhead Press. In DCFT you swap with one tap.
DCFT
The Clean and Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.