10 Best Clean And Press Alternatives for Shoulder Strength
If you can't do the barbell Clean And Press, use the barbell push press, dumbbell push press, kettlebell clean and press, single-arm landmine press, or seated dumbbell overhead press. Emphasize hip drive on power variants, keep a neutral spine, and maintain scapular upward rotation to target the delts while reducing lumbar shear.
Original Exercise: Clean And Press
How to Perform Clean And Press
- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
- At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
- As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
- Stand to full height, holding the bar in the clean position.
- Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Clean And Press Alternatives
1. Bradford/Rocky Presses
99.1% MatchHow to perform this exercise
- Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
- Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- Now lower the bar down to the back of the head slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Lower the bar down to the starting position slowly as you inhale. This is one repetition.
2. Ez Barbell Anti Gravity Press
98.5% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
3. Double Kettlebell Push Press
94.5% MatchHow to perform this exercise
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
4. Barbell Skier
90.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
5. Band Twisting Overhead Press
89.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles at shoulder height with your palms facing forward.
- Engage your core and press the band overhead, fully extending your arms.
- As you press, twist your torso to one side, keeping your hips stable.
- Pause for a moment at the top, then return to the starting position.
6. Barbell Standing Close Grip Military Press
88.5% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
7. Anti-Gravity Press
88.5% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
8. Barbell Shoulder Press
88.5% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
9. Barbell Standing Wide Military Press
86.5% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
10. Dumbbell Push Press
85.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- Repeat for the desired number of repetitions.
Why You Might Need a Clean And Press Alternative
You might substitute the Clean And Press for shoulder pain, limited equipment, mobility limits, or to target a specific training goal. The clean and press combines a rapid hip-driven pull with an overhead press; that triple-extension transfer can aggravate lower-back or shoulder issues. Swaps can remove high-velocity hip loading or isolate the deltoids to prioritize hypertrophy. For example, a seated dumbbell press reduces core shear while preserving lateral deltoid activation; a landmine press keeps the shoulder in a safer plane. Technique cue: reduce load, keep elbows slightly in front of the torso, and emphasize scapular upward rotation to protect the rotator cuff while maintaining deltoid recruitment.
How to Choose the Right Substitute
Choose a substitute based on goal, equipment, and injury history. For power and rate-of-force development pick push-press variations and train a short, explosive hip drive; for hypertrophy pick strict or seated presses to increase time under tension and isolate the deltoid heads. If you have mobility limits or shoulder pain, prefer landmine or neutral-grip dumbbell presses to reduce extreme external rotation. Also consider unilateral options to address imbalances. Technique cue: test each option with a submax set—maintain a neutral spine, brace the core, and focus on controlled eccentrics to assess shoulder comfort and deltoid activation.
Frequently Asked Questions
What muscles does Clean And Press work?
The Clean And Press primarily targets the deltoids, especially the anterior and lateral heads, and recruits the upper traps on the lockout. It also uses the glutes, hamstrings, and quads through triple extension and demands core stability to transfer force from the hips to the shoulders.
What is the best bodyweight alternative to Clean And Press?
Handstand push-ups are the best bodyweight alternative for vertical pressing strength because they load the deltoids and scapular stabilizers similarly to an overhead press. If you need a regression, use pike push-ups; cue a rigid core, full shoulder flexion, and elbows tracking slightly forward to emphasize the anterior delts.
Can I build muscle without doing Clean And Press?
Yes. You can build shoulder muscle with strict presses, push presses, landmine presses, and unilateral dumbbell work by applying progressive overload and sufficient volume. Focus on full range of motion, controlled eccentrics, and maintaining scapular upward rotation to maximize deltoid activation.
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