Shoulders · Barbell
Barbell Clean and Press
How to do the barbell clean and press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Vertical Press
- Mechanic
- Compound
How to do it
Stand over a barbell with feet hip-width apart. Explosively pull the bar from the floor and catch it at shoulder level with your elbows under your wrists, then brace your core and press it overhead to full lockout. Lower the bar back to your shoulders and down to the floor under control.
- 1Your hips and legs driving the bar up to your shoulders
- 2Your core and legs assisting the press overhead
- 3A full lockout with arms extended and shoulders engaged
Common mistakes
- Curling the bar up instead of using your hips; keep it close
- Overarching your lower back at the top; keep your spine neutral
- Pressing with arms only; dip and drive with your legs
Muscles worked
The barbell clean and press mainly works the triceps, with the front delts, forearms, upper chest, upper traps, upper abs, and side delts assisting.
- TricepsPrimary
- Front DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Side DeltsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the barbell clean and press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.