Dumbbell Clean and Push Press
Also known as: Dumbbell Clean and Press, DB Clean and Press, Dumbbell Power Clean and Push Press, Cleans and Push Press (Dumbbells)
Dumbbell Clean and Push Press is a compound strength exercise using dumbbell that trains the front delts, shoulders.
StrengthDumbbellIntermediateCompoundPush
Primary muscles: Front Delts, Shoulders
Secondary muscles: Glutes, Hamstrings, Quadriceps, Traps, Triceps
How to do it
- Stand with a dumbbell on the floor outside each foot, then squat down and grip them with a flat back.
- Drive through your legs and hips explosively, pulling the dumbbells up and flipping them onto the fronts of your shoulders as you drop into a squat to catch them.
- Stand tall, dip a few inches at the knees, then drive up through your legs to press both dumbbells overhead to lockout.
- Lower the dumbbells to your shoulders and then back to the floor under control before the next rep.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Dumbbell Clean and Push Press from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
