Clean/Press question for B-Fold/Arioch/CoolCoJ

[JOKER47]

I have recently started incorporating clean/push press into my shoulder workout replacing military presses. My question is this:

Should I do the clean and press for reps or clean the weight up, and push press for reps?

My overall goal is to increase overall upper body strength AND my overhead press.


Thanks,
Joker

 

[coolcolj]

I personally do them on seprate training days, since I can power clean much more than I can push press confidently for now.

Remeber when you clean the weight your legs and lower back are heavily involved which may not be a good thing depending on your split. I normally do power cleans on my leg heavy day

 

[JOKER47]

I personally do them on seprate training days, since I can power clean much more than I can push press confidently for now.

Remeber when you clean the weight your legs and lower back are heavily involved which may not be a good thing depending on your split. I normally do power cleans on my leg heavy day

My shoulder day is usually Thursday. Back day is Tuesday and Legs are Friday. This has worked pretty well for me so far.

Yeah, I am finding out just how much more my upper body is involved in the clean portion. Surprising, but I like it.

Are you saying to clean one day for reps and press another day for reps?

Joker

 

[coolcolj]

Your probably cleaning it bodybuilder style - ie using more upper body

When I clean it, I jump the weight up with my legs, like an Olympic lifter. All my upper body does is catch the bar.
Although my traps do work quite hard.

The way your cleaning means your probably using your traps, biceps and back more. But it also does hits your side delts when you pull the bar up, so it does add to the shoulder workout aspect to some degree, but there is alot of spillover throughout the body.

I think the choice is yours to make. I myself prefer to do a straight push press, as I get a nice flow going.

Maybe you might want to try 5 clean and press reps, followed by 5 continous push presses to make one set.

 

[JOKER47]

Thanks CoolCoJ. I am sure my technique at this point would make you and Arioch cringe.

I'll bump this for input from Arioch and B-Fold as well.


Thanks,
Joker

 

[JOKER47]

One last bump for B-Fold and Arioch.

 

[b fold the truth]

Sorry man...been out of town all day.

You can either do full clean and presses...or just one clean with lots of presses.

If you want to kill yourself...have a buddy set there with a stopwatch for 60 or 75 seconds. One clean, as many presses as you can. You can set it down and go again...but you ONLY have your allotted time. Talk about FUN!!!

Variation...

B True

 

[JOKER47]

Thanks B-Fold. I have been doing them with one clean and then pressing for reps. It's a hell of a lot harder than it looks. Since it seems that both options serve the same purpose, I think I will switch between them every few weeks. That's after I work on the form for a while.

That timed one sounds brutal. Might try that after I get some more practice. My wife would get a kick out of watching me go through that....

Damn, my back still hurts from doing them today.....


Thanks guys,
Joker

 

[Raoul]

Complex

If you wanna kill yourself (again...), you can use this complex:
Start with a hang clean, then push press, then get the bar behind your head, drop into a full squat and push press explosively!!!
Repeat 2-5 times per set.

 

[Arioch]

Depends on what you want to work more of. If your upper back is weak, clean each rep, then press it. If you pressing ability is weak, clean it once then press it for reps.

You can split the days, including adding a day of light power cleans to work on technique as well as a form of active recovery.

 

[bignate73]

Re: Complex

If you wanna kill yourself (again...), you can use this complex:
Start with a hang clean, then push press, then get the bar behind your head, drop into a full squat and push press explosively!!!
Repeat 2-5 times per set.

why not save the rotator cuff the wear and tear and just do it from a front squat?

 

[b fold the truth]

I saw some competitors do a clean and press with 300 yesterday for reps in 60 seconds. They used a 2 3/8" thick bar, non rotating...one guy got 16 reps...amazing...

B True

 

[JOKER47]

Depends on what you want to work more of. If your upper back is weak, clean each rep, then press it. If you pressing ability is weak, clean it once then press it for reps.

You can split the days, including adding a day of light power cleans to work on technique as well as a form of active recovery.

Thanks Arioch. The second is pretty much my problem. Weak overhead pressing. I am hoping the cleaning the weight up then pressing for reps will help overall upper body strength AND work my overhead pressing. Yesterday was the second time, and it sure feels like that it's doing that. I almost fell over after pressing the weight up on the last couple reps.


Joker

 

[Raoul]

Re: Re: Complex

why not save the rotator cuff the wear and tear and just do it from a front squat?

When you do it behind the neck te load feels much lighter, that's why it's at the end of the complex. It's the LEGS that initiate the movement so it's even less stressful that a behind the neck press for that matter. Of course you should have a reasonable amount of flexibility.