Dumbbell Clean and Press
Also known as: DB Clean and Press, Dumbbell Clean & Press, Dumbbell Clean to Press, Double Dumbbell Clean and Press, Dumbbell C&P, DB C&P, Dumbbell Clean and Overhead Press, DB Clean & Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with a dumbbell in each hand hanging in front of the thighs, feet hip-width apart.
- Push the hips back and bend the knees slightly, then drive up powerfully and shrug.
- Pull the dumbbells up along the body and rotate the elbows under them so they land at the shoulders.
- Dip slightly and press the weights overhead to lockout.
- Lower to the shoulders, then to the thighs, and repeat.
Cues
- Think of jumping the weights up with the legs, not curling them.
- Keep the dumbbells close to the body as they rise.
- Finish each press with ribs down and head through.
Common mistakes
- Curling the weights instead of using the hip drive.
- Letting the dumbbells crash into the shoulders.
- Rounding the lower back at the start.
- Arching the back to press.