Works: Mainly shoulders, but also triceps, back, abs, glutes, quadriceps, and hamstrings.

Equipment: Barbell.

The clean and press is a compound exercise that involves mainly the shoulders, but it also works the legs, core, and back when bending the knees slightly to add power to the clean and then again to power up the press potion. The barbell is held with a wide grip and knees are always slightly bent to avoid injury. Maintain control and don’t bounce.