Shoulders · Dumbbell
Clean and Press
How to do the clean and press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Vertical Press
- Mechanic
- Compound
How to do it
Hold the weight at shoulder level with your elbows under your wrists. Brace your core and press the weight overhead until your arms are fully extended. Lower the weight back to your shoulders in a controlled manner.
- 1Feel your hips and legs driving the dumbbells up to your shoulders
- 2Engage your core and use your legs to assist in pressing overhead
- 3Lock out with arms fully extended and shoulders engaged
Common mistakes
- Avoid curling the dumbbells; keep them close to your body
- Don't overarch your back; keep your spine neutral
- Avoid pressing without using your legs; dip and drive
Muscles worked
The 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
Clean and Press strength standards
See how your clean and press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM32.5 lb
Silvere1RM52.5 lb
Golde1RM77.5 lb
Platinume1RM102.5 lb
Diamonde1RM120 lb
Champione1RM132.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the 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 April 2026.