The Seated Dumbbell Clean and Press for Upper Body Strength and Quickness

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Since working as a college coach, I’ve used the dumbbell clean and press with myself and those I’ve coached from all different backgrounds as both a way to work around injuries and as a calculated accessory exercise for upper-body circuits or conditioning sessions.

You can push heavier weights than you thought possible with any strict pressing exercise.

It will challenge and develop serious strength and stability in the trunk and the shoulders and the entire upper-back musculature because of the momentum and timing you’ll learn.

It is also one of the few upper-body-focused exercises I’ve found that’s great to include in a sequence of timed sets where you reduce weight and try to reach as many reps as you can in the given limit.

How to do the dumbell clean and press:

Sitting on the edge of a bench will provide enough room to touch the dumbbells to the floor in front of you.

Start seated upright with one dumbbell in each hand, holding it with a neutral grip (thumbs facing up), and make sure to keep your lower back from excessively arching.

Keep your arms relatively straight and hinge over from your hip crease with a flat back until the tops of the dumbbells touch the ground.

Making sure your trunk stays braced; extend hard through your hips to sit up with your torso tall again. Try to shrug your shoulders at this exact moment.

Use this explosive movement to whip your arms and propel the tops of the bells to your shoulders, keeping them rotating close around your elbow with the same hand position.

As soon as they touch your shoulders, drive them overhead, keeping the bells in line with the side of your ears.

Be careful not to lean too far back but instead firmly stop your momentum, keeping your torso very rigid before you press the weight overhead.

Return the bells to your shoulders and then take them back down to the floor as you did before.