# Dumbbell Clean and Press

URL: https://heatsy.app/ex/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: Legs, Glutes, Shoulders, Back, Arms

## Muscles

- Main: Deltoid, Gluteus Maximus, Triceps
- Helps: Serratus Anterior, Trapezius, Erector Spinae, Vastus Lateralis, Vastus Medialis, Biceps Femoris, Semitendinosus
- Holds: Rectus Abdominis, External Oblique, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Stand with a dumbbell in each hand hanging in front of the thighs, feet hip-width apart.
2. Push the hips back and bend the knees slightly, then drive up powerfully and shrug.
3. Pull the dumbbells up along the body and rotate the elbows under them so they land at the shoulders.
4. Dip slightly and press the weights overhead to lockout.
5. 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.

## Alternatives

- [Dumbbell Clean](https://heatsy.app/ex/dumbbell-clean)
- [Dumbbell Push Press](https://heatsy.app/ex/dumbbell-push-press)
- [Double Kettlebell Clean and Press](https://heatsy.app/ex/double-kettlebell-clean-and-press)