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Great For Meeting New People Rather than trying a bunch of different exercises, focusing in like a laser on a big exercise can produce superior results. Muscles engaged: shoulders, biceps, quads, core, triceps, middle and lower back, glutes, hamstrings, hip flexors, outer thighs. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine. Although not generally considered a chest exercise, the clean and press does work the upper pectorals quite thoroughly, definitely enough to lead to muscle growth. The traps are used to shrug the shoulders during the pull phases of the exercise and rotate the shoulder blades during the scoop phase. The dumbbell clean and press is a total body movement which increases explosiveness, strength and muscle mass while conditioning the body, all at the same time. Every muscle in your body has a job to do to get the weight up off the ground and into the air above your head (Clean and press). Holding the dumbbells at your shoulders, you quickly dip and then extend your hips and knees to get the weights moving upward, and then you lock out your elbows with a pressing motion. This is a powerful exercise that combines upper and lower body strength and power. The dumbbell clean and press is a total body movement which increases explosiveness, strength and muscle mass while conditioning the body, all at the same time. Like the hamstrings, the quads work to stabilize the knees throughout the entire exercise. This group of muscles also work with the gluteus maximus as your hips extend during the exercise.The quadriceps are composed of four muscles: the vastus lateralis, vastus intermedius, vastus medialis and the rectus femoris. These muscles work together to stabilize and extend the knee and flex the hips. You're performing the same movement pattern (kinda), you're targeting the same muscle groups (sorta), and the variations are used to work towards the same training goal (but not exactly). What Muscles Does A Dumbbell Push Press Work? Also, The unilateral movement of the dumbbell clean and press is fantastic for developing core strength (Especially when doing one arm at a time).You can perform the dumbbell clean and press with either one or both arms but before performing the movement, you need to make sure you have proper form. The hamstrings work to stabilize, flex and rotate the knee as well as aid in hip extension. Primary Muscles Involved With the Power Clean Exercise. When I do my 40 reps each side with squats down in my 63 degree basement, I end up with my shirt off and sweating. The benefits are very much worth incorporating them into your workout routine and the great thing is… Subscribe to our mailing list and get interesting stuff and updates to your email inbox.We respect your privacy and take protecting it seriously Matthew Magnante is the senior writer for Fitness Volt. (Simply resting less in between sets, picking up the intensity or adding additional resistance will, in fact, create an increased metabolic challenge, which is the goal. (Who doesn’t want bigger muscles and increased strength? During a power clean this muscle is used to thrust your hips forward as you pull the bar from the floor, "scoop" your body beneath the bar, and extend your hips to stand to the fully erect position at the end of the exercise.The semimembranosus, semitendinosus and the biceps femoris make up the hamstrings on the back of the thigh.

Each individual muscle group is targeted during either the clean, the press, or both.Now that you know which muscles are worked during the dumbbell clean and press, we’ll move on to how you can benefit from the movement!Just like any other power movement which utilizes the entire body, the dumbbell clean and press is a powerhouse. The power clean is highly dependent upon skill and technique and should not be performed with heavy weights until you have the movement down pat.The gluteus maximus is the largest of the hip muscles and is the prime mover of hip extension.