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Front Press (Barbell)

Instructions: 

  • Stand upright with your feet shoulder-width apart, gripping the barbell with a pronated grip (palms facing forward), slightly wider than shoulder-width. 
  • Rest the barbell across your upper chest and shoulders, with your elbows pointing slightly forward and under the bar. 
  • Engage your core and keep your chest up while maintaining a neutral spine. ● Press the barbell upward in a straight line until your arms are fully extended overhead. ● Lower the barbell back to the starting position with control, ensuring your elbows stay slightly forward. 
  • Repeat for the desired number of repetitions, maintaining proper form throughout. 

Key Points & Tips: 

  • Avoid leaning back excessively during the lift to prevent lower back strain. 
  • Keep your core engaged and your glutes tight to stabilize your torso. 
  • Focus on pressing the bar in a straight upward path, keeping it close to your face. ● Inhale as you lower the barbell and exhale as you press it overhead. 
  • If using heavier weights, consider performing the exercise with a spotter for safety.

Benefits: 

  • Builds shoulder strength and size, with emphasis on the anterior deltoid. 
  • Strengthens the triceps for improved pushing power. 
  • Enhances core stability and balance when performed standing. 
  • Improves overhead pressing strength, benefiting other compound movements like the clean and press. 

Muscle Action & Joint Action: 

Concentric (Pressing Up): 

  • Muscle Action: Shoulder Flexion (Anterior Deltoid contraction), Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Shoulder: Flexion 

○ Elbow: Extension 

Eccentric (Lowering Down): 

  • Muscle Action: Shoulder Extension (Anterior Deltoid lengthening), Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Shoulder: Extension 

○ Elbow: Flexion 

Form Focus: 

  • Maintain a strong core to prevent arching your lower back. 
  • Ensure your elbows are positioned slightly forward throughout the movement for optimal shoulder engagement. 
  • Use a full range of motion, pressing fully overhead and lowering to your chest without bouncing. ● Keep a tight grip on the barbell and wrists straight to minimize strain. 
  • If mobility limits overhead pressing, consider using a seated variation or adjust the range of motion as needed. 

Exercise: Front Press (Barbell) 

Type: Compound Exercise 

Primary Muscles Targeted: Deltoid Muscles (Emphasis on Anterior Deltoid) 

Secondary Muscles Targeted: Triceps Brachii, Upper Pectoralis Major (Upper Chest), Trapezius Equipment: Barbell 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Anterior Deltoid 
  • Synergists: Triceps Brachii, Upper Pectoralis Major 

● Stabilizers: Core, Trapezius

Behind-the-Head Press (Barbell)

Instructions: 

  • Sit on a bench with back support or stand upright with your feet shoulder-width apart, gripping the barbell with a pronated grip (palms facing forward) slightly wider than shoulder-width. ● Begin with the barbell resting behind your head at the base of your neck, with your elbows pointing downward. 
  • Engage your core and maintain a neutral spine throughout the exercise. 
  • Press the barbell upward in a straight line until your arms are fully extended overhead. ● Lower the barbell back behind your head with control, stopping just above the base of your neck. ● Repeat for the desired number of repetitions, maintaining strict form. 

Key Points & Tips: 

  • Avoid leaning back or arching your lower back during the lift to prevent injury. ● Keep the bar path straight and close to your head without excessive forward or backward movement. 
  • Inhale as you lower the barbell and exhale as you press it overhead. 
  • Ensure that your shoulders and elbows have sufficient mobility to perform the exercise safely. ● Consider using lighter weights to prioritize form and reduce the risk of shoulder strain. 

Benefits: 

  • Strengthens and builds the anterior and lateral deltoid muscles for broader shoulders. ● Enhances triceps engagement for improved overhead pressing power. 
  • Develops shoulder stability and mobility when performed correctly. 

Muscle Action & Joint Action: 

Concentric (Pressing Up):

  • Muscle Action: Shoulder Flexion (Anterior Deltoid contraction), Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Shoulder: Flexion 

○ Elbow: Extension 

Eccentric (Lowering Down): 

  • Muscle Action: Shoulder Extension (Anterior Deltoid lengthening), Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Shoulder: Extension 

○ Elbow: Flexion 

Form Focus: 

  • Maintain a strong and engaged core to stabilize your upper body. 
  • Keep your neck neutral and avoid excessive forward head movement. 
  • Lower the barbell with control, ensuring it doesn’t bounce off your neck. 
  • Use a full range of motion for maximum shoulder engagement, but do not exceed your natural mobility. 
  • If discomfort occurs, consider using a different pressing variation, such as the overhead press. 

Exercise: Behind-the-Head Press (Barbell) 

Type: Compound Exercise 

Primary Muscles Targeted: Deltoid Muscles (Emphasis on Anterior and Lateral Deltoids) Secondary Muscles Targeted: Triceps Brachii, Upper Trapezius

Equipment: Barbell 

Level: Intermediate to Advanced 

Muscle Roles: 

  • Prime Mover: Anterior and Lateral Deltoids 
  • Synergists: Triceps Brachii, Upper Trapezius 
  • Stabilizers: Core, Rotator Cuff Muscles 

Alternating Dumbbell Press

Instructions:

  • Lie flat on a bench with a dumbbell in each hand, held above your chest with your arms fully extended and palms facing forward. 
  • Engage your core and retract your shoulder blades to stabilize your upper body. ● Lower one dumbbell toward your chest in a controlled motion, keeping your elbow at approximately a 45-degree angle. 
  • As you press the lowered dumbbell back up to the starting position, begin lowering the opposite dumbbell in the same manner. 
  • Continue alternating arms for the desired number of repetitions, maintaining control throughout the movement. 

Key Points & Tips: 

  • Keep your back slightly arched and your feet firmly planted for stability. 
  • Avoid locking your elbows at the top of the movement to maintain tension on the muscles. ● Use a slow, controlled tempo to maximize muscle engagement and prevent momentum. ● Inhale as you lower the dumbbell and exhale as you press it back up. 
  • Ensure equal range of motion for both arms to avoid muscular imbalances. 

Benefits: 

  • Builds strength and size in the chest muscles. 
  • Enhances stability and coordination by working each arm independently. 
  • Improves core engagement due to the unilateral nature of the movement. 

Muscle Action & Joint Action: 

Concentric (Pressing Up): 

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction) 
  • Joint Action: 

○ Shoulder: Horizontal Adduction 

○ Elbow: Extension 

Eccentric (Lowering Down): 

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Shoulder: Horizontal Abduction 

○ Elbow: Flexion

Form Focus: 

  • Maintain a stable base by grounding your feet and engaging your core throughout the exercise. ● Retract your shoulder blades to keep your chest lifted and avoid excessive shoulder involvement. ● Use a weight that allows you to maintain strict form without sacrificing control. ● Alternate arms smoothly without jerking the dumbbells for a consistent flow. ● If instability occurs, consider using lighter dumbbells or switching to a bilateral dumbbell press.

Exercise: Alternating Dumbbell Press 

Type: Compound Exercise 

Primary Muscles Targeted: Pectoralis Major (Chest) 

Secondary Muscles Targeted: Anterior Deltoids (Front Delts), Triceps Brachii Equipment: Dumbbells, Flat Bench 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Pectoralis Major 
  • Synergists: Anterior Deltoids, Triceps Brachii 
  • Stabilizers: Core, Rotator Cuff Muscles 

Lateral Raise (Dumbbells)

Instructions: 

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing inward. 
  2. Engage your core and maintain a slight bend in your knees for stability. 
  3. Keeping your arms slightly bent at the elbows, lift the dumbbells outward and upward to the sides until they reach shoulder height. 
  4. Ensure your wrists remain neutral, avoiding any excessive flexion or extension. 5. Pause briefly at the top, feeling the contraction in your lateral deltoids. 
  5. Slowly lower the dumbbells back to the starting position in a controlled manner. 7. Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Avoid swinging or using momentum to lift the dumbbells; focus on controlled movements. ● Do not shrug your shoulders; keep them down and relaxed throughout the exercise. ● Maintain a slight bend in your elbows to reduce joint strain.
  • Exhale as you lift the dumbbells and inhale as you lower them. 

Benefits: 

  • Builds strength and size in the lateral deltoids, enhancing shoulder width. ● Improves shoulder stability and joint health. 
  • Creates a well-rounded appearance by targeting the side delts. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Shoulder Abduction (Lateral Deltoid contraction) 
  • Joint Action: 

○ Shoulder: Abduction 

Eccentric (Lowering): 

  • Muscle Action: Shoulder Adduction (Lateral Deltoid lengthening) 
  • Joint Action: 

○ Shoulder: Adduction 

Form Focus: 

  • Keep your torso upright and avoid leaning forward or backward. 
  • Lift the dumbbells no higher than shoulder level to avoid unnecessary strain. ● Engage your core to stabilize your body and prevent swaying. 
  • Use a light to moderate weight that allows proper form without compromising control. 

Exercise: Lateral Raise (Dumbbells) 

Type: Isolation Exercise 

Primary Muscles Targeted: Lateral Deltoids (Side Delts) 

Secondary Muscles Targeted: Supraspinatus, Upper Trapezius 

Equipment: Dumbbells 

Level: Beginner to Intermediate 

Muscle Roles: 

  • Prime Mover: Lateral Deltoid 
  • Synergists: Supraspinatus, Upper Trapezius 
  • Stabilizers: Core, Rotator Cuff Muscles 

Front Raise (Dumbbells)

Instructions: 

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body (neutral grip). 
  2. Engage your core and keep your torso stable throughout the movement. 
  3. Keeping your arms slightly bent at the elbows, lift one or both dumbbells forward and upward until they reach shoulder height. 
  4. Pause briefly at the top, ensuring proper contraction in your anterior deltoids. 5. Slowly lower the dumbbells back to the starting position in a controlled manner. 6. Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Avoid using momentum or swinging to lift the dumbbells; focus on controlled movements. ● Keep your shoulders down and relaxed, avoiding elevation during the lift. 
  • Exhale as you lift the dumbbells and inhale as you lower them. 
  • Alternate arms or lift both dumbbells simultaneously based on your preference. 

Benefits: 

  • Strengthens and defines the anterior deltoids, enhancing shoulder development. ● Improves shoulder stability and control. 
  • Adds balance to overall shoulder training by isolating the front delts. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Shoulder Flexion (Anterior Deltoid contraction) 
  • Joint Action: 

○ Shoulder: Flexion 

Eccentric (Lowering):

  • Muscle Action: Shoulder Extension (Anterior Deltoid lengthening) 
  • Joint Action: 

○ Shoulder: Extension 

Form Focus: 

  • Keep your torso upright and avoid leaning backward as you lift the dumbbells. ● Use a weight that allows you to maintain proper form without straining or swinging. ● Keep your wrists neutral to reduce strain and maintain alignment. 
  • Perform the movement slowly and deliberately for maximum control and muscle engagement.

Exercise: Front Raise (Dumbbells) 

Type: Isolation Exercise 

Primary Muscles Targeted: Anterior Deltoids (Front Delts) 

Secondary Muscles Targeted: Pectoralis Major (Upper Chest), Serratus Anterior Equipment: Dumbbells 

Level: Beginner to Intermediate

Muscle Roles: 

  • Prime Mover: Anterior Deltoid 
  • Synergists: Pectoralis Major (Clavicular Head), Serratus Anterior 
  • Stabilizers: Core, Rotator Cuff Muscles 

Bent-Over Lateral Raise (Dumbbells)

Instructions: 

  1. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 2. Stand with your feet shoulder-width apart, slightly bending your knees. 
  2. Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged. 
  3. Let the dumbbells hang directly beneath your shoulders with your arms extended. 5. Keeping a slight bend in your elbows, raise the dumbbells outward and upward in an arc until they reach shoulder height. 
  4. Squeeze your shoulder blades together at the top of the movement. 
  5. Slowly lower the dumbbells back to the starting position in a controlled manner. 8. Repeat for the desired number of repetitions.

Key Points & Tips: 

  • Keep your back straight and avoid rounding your spine throughout the movement. ● Focus on using your rear delts to lift the dumbbells rather than relying on momentum. ● Exhale as you lift the dumbbells and inhale as you lower them. 
  • Maintain a neutral neck position by looking slightly ahead of you. 

Benefits: 

  • Strengthens and isolates the posterior deltoids for balanced shoulder development. ● Improves posture and upper back stability. 
  • Enhances shoulder joint health and stability by targeting smaller stabilizing muscles. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Shoulder Horizontal Abduction (Posterior Deltoid contraction) ● Joint Action: 

○ Shoulder: Horizontal Abduction 

Eccentric (Lowering): 

  • Muscle Action: Shoulder Horizontal Adduction (Posterior Deltoid lengthening) ● Joint Action: 

○ Shoulder: Horizontal Adduction 

Form Focus: 

  • Avoid excessive momentum or swinging; control the movement throughout. ● Keep your shoulders depressed to minimize activation of the upper trapezius. ● Engage your core to maintain stability and prevent excessive movement of the torso. ● Choose a weight that allows you to execute the exercise with proper form.

Exercise: Bent-Over Lateral Raise (Dumbbells) 

Type: Isolation Exercise 

Primary Muscles Targeted: Posterior Deltoids (Rear Delts) 

Secondary Muscles Targeted: Rhomboids, Trapezius (Middle and Lower), Infraspinatus Equipment: Dumbbells 

Level: Beginner to Intermediate 

Muscle Roles: 

  • Prime Mover: Posterior Deltoids 
  • Synergists: Rhomboids, Trapezius (Middle and Lower), Infraspinatus, Teres Minor ● Stabilizers: Core, Erector Spinae 

Upright Rows (Barbell)

Instructions: 

  1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly closer than shoulder-width apart. 
  2. Keep the barbell resting against your thighs with your arms fully extended. 
  3. Engage your core, and ensure your shoulders are back and down. 
  4. Lift the barbell upward along the front of your body by bending your elbows, leading with your elbows as you pull. 
  5. Raise the bar until it reaches chest or collarbone height, ensuring your elbows remain higher than your wrists. 
  6. Slowly lower the barbell back to the starting position in a controlled manner. 7. Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Avoid jerking or using momentum; keep the movement controlled. 
  • Do not lift the barbell too high, as excessive elevation may stress the shoulder joints. ● Keep your wrists straight to minimize strain. 
  • Exhale as you lift the barbell and inhale as you lower it. 

Benefits: 

  • Builds strength and size in the shoulders and trapezius muscles. 
  • Enhances upper body pulling power and shoulder stability. 
  • Improves posture and aesthetics of the upper body. 

Muscle Action & Joint Action: 

Concentric (Lifting):

  • Muscle Action: Shoulder Abduction (Lateral Deltoid contraction), Scapular Elevation (Trapezius contraction) 
  • Joint Action: 

○ Shoulder: Abduction 

○ Scapula: Elevation 

Eccentric (Lowering): 

  • Muscle Action: Shoulder Adduction (Lateral Deltoid lengthening), Scapular Depression (Trapezius lengthening) 
  • Joint Action: 

○ Shoulder: Adduction 

○ Scapula: Depression 

Form Focus: 

  • Keep your chest up and shoulders back for proper posture. 
  • Ensure your elbows lead the movement to target the deltoids effectively. 
  • Avoid shrugging excessively or straining your neck during the lift. 
  • Use a moderate weight that allows you to maintain proper form without discomfort.

Exercise: Upright Rows (Barbell) 

Type: Compound Exercise 

Primary Muscles Targeted: Deltoids (Primarily the Lateral Deltoid) 

Secondary Muscles Targeted: Trapezius (Upper and Middle), Biceps Brachii

Equipment: Barbell 

Level: Beginner to Intermediate 

Muscle Roles: 

  • Prime Mover: Lateral Deltoid 
  • Synergists: Upper Trapezius, Biceps Brachii 

● Stabilizers: Core, Forearm Muscles

Upright Rows (Dumbbells)

Instructions:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your thighs). 
  • Rest the dumbbells against the front of your thighs, arms fully extended. 
  • Engage your core, keeping your shoulders back and down. 
  • Lift the dumbbells upward along the front of your body by bending your elbows, leading with your elbows as you pull. 
  • Raise the dumbbells until they reach chest or collarbone height, keeping your elbows higher than your wrists. 
  • Slowly lower the dumbbells back to the starting position in a controlled manner. ● Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Maintain a controlled motion to avoid using momentum. 
  • Do not lift the dumbbells too high to avoid excessive stress on your shoulder joints. ● Keep your wrists straight to reduce unnecessary strain. 
  • Exhale as you lift the dumbbells and inhale as you lower them. 

Benefits: 

  • Enhances shoulder and trapezius strength and size. 
  • Increases stability in the shoulders and upper back. 
  • Improves muscular symmetry by allowing each arm to work independently. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Shoulder Abduction (Lateral Deltoid contraction), Scapular Elevation (Trapezius contraction) 
  • Joint Action: 

○ Shoulder: Abduction 

○ Scapula: Elevation 

Eccentric (Lowering): 

  • Muscle Action: Shoulder Adduction (Lateral Deltoid lengthening), Scapular Depression (Trapezius lengthening) 
  • Joint Action: 

○ Shoulder: Adduction 

○ Scapula: Depression

Form Focus: 

  • Keep your shoulders back and your chest up throughout the movement. 
  • Ensure your elbows remain higher than your wrists to maximize deltoid activation. ● Avoid shrugging your shoulders or straining your neck. 
  • Select a weight that allows you to perform the exercise with proper form and without discomfort.

Exercise: Upright Rows (Dumbbells) 

Type: Compound Exercise 

Primary Muscles Targeted: Deltoids (Primarily the Lateral Deltoid) 

Secondary Muscles Targeted: Trapezius (Upper and Middle), Biceps Brachii 

Equipment: Dumbbells 

Level: Beginner to Intermediate 

Muscle Roles: 

  • Prime Mover: Lateral Deltoid 
  • Synergists: Upper Trapezius, Biceps Brachii 

● Stabilizers: Core, Forearm Muscles

Dumbbell Shrugs

Instructions: 

  • Stand tall with a dumbbell in each hand, arms fully extended by your sides, palms facing your torso. 
  • Keep your feet shoulder-width apart and engage your core. 
  • Shrug your shoulders upward toward your ears as high as possible, squeezing your trapezius muscles at the top. 
  • Avoid rotating or rolling your shoulders; the motion should be vertical. 
  • Slowly lower your shoulders back to the starting position. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Maintain a straight back and avoid leaning forward or backward during the movement. ● Focus on a full range of motion for maximum contraction and stretch of the traps. ● Use controlled movements to avoid momentum. 
  • Breathe naturally: exhale as you lift and inhale as you lower.

Benefits: 

  • Strengthens the upper trapezius for better posture. 
  • Improves stability and strength in the shoulders and upper back. ● Enhances grip strength through holding the dumbbells. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Scapular Elevation (Trapezius contraction) 
  • Joint Action: Scapulothoracic Joint: Elevation 

Eccentric (Lowering): 

  • Muscle Action: Scapular Depression (Trapezius lengthening) ● Joint Action: Scapulothoracic Joint: Depression 

Form Focus: 

  • Keep your arms straight and relaxed throughout the exercise. ● Avoid using excessive weight, as it may compromise form. 
  • Ensure your neck stays neutral and not strained during the shrugging motion. ● For added intensity, hold the top position for 1-2 seconds before lowering.

Exercise: Dumbbell Shrugs 

Type: Isolation Exercise 

Primary Muscles Targeted: Upper Trapezius 

Secondary Muscles Targeted: Levator Scapulae, Rhomboids 

Equipment: Dumbbells 

Level: Beginner 

Muscle Roles: 

  • Prime Mover: Upper Trapezius 
  • Synergists: Levator Scapulae, Rhomboids 

● Stabilizers: Forearm Flexors, Core

Clean and Press

Instructions: 

  • Starting Position (Clean Phase): 

○ Stand with your feet shoulder-width apart and a barbell on the ground in front of you. ○ Bend at the hips and knees to grasp the barbell with a pronated grip (palms facing you), slightly wider than shoulder-width. 

○ Keep your back straight, chest lifted, and core engaged. 

  • Clean Phase: 

○ Lift the barbell off the ground by extending your hips and knees, keeping it close to your body. 

○ As the barbell reaches hip level, explosively shrug your shoulders and pull the bar upward. 

○ Transition into a front rack position by rotating your elbows under the barbell and catching it on your shoulders. 

  • Press Phase: 

○ From the front rack position, engage your core and press the barbell overhead by extending your arms fully. 

○ Lower the barbell back to your shoulders under control. 

  • Return to Start: 

○ Reverse the clean motion to lower the barbell to the ground. 

○ Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Keep the barbell close to your body throughout the lift to maximize efficiency. ● Engage your core for stability during both the clean and press phases. 
  • Use a weight that allows you to maintain proper form throughout the movement. ● Avoid overextending your lower back during the press. 
  • Exhale during the press and inhale when lowering the bar. 

Benefits: 

  • Builds full-body strength and power. 
  • Develops explosive hip drive and shoulder stability. 
  • Improves coordination and functional fitness. 
  • Engages multiple muscle groups in one exercise, making it time-efficient.

Muscle Action & Joint Action: 

Clean Phase (Concentric): 

  • Muscle Action: Hip and Knee Extension (Quadriceps, Glutes), Scapular Elevation (Trapezius contraction) 
  • Joint Action: 

○ Hips: Extension 

○ Knees: Extension 

○ Scapulothoracic: Elevation 

Press Phase (Concentric): 

  • Muscle Action: Shoulder Flexion (Deltoids contraction), Elbow Extension (Triceps contraction) ● Joint Action: 

○ Shoulders: Flexion 

○ Elbows: Extension 

Lowering Phase (Eccentric): 

  • Muscle Action (Clean): Hip and Knee Flexion (Quadriceps, Glutes lengthening), Scapular Depression (Trapezius lengthening) 
  • Muscle Action (Press): Shoulder Extension (Deltoids lengthening), Elbow Flexion (Triceps lengthening) 
  • Joint Action: 

○ Hips: Flexion 

○ Knees: Flexion 

○ Scapulothoracic: Depression 

○ Shoulders: Extension 

○ Elbows: Flexion 

Form Focus: 

  • Ensure proper hip and knee alignment during the clean phase to avoid strain. ● Maintain a neutral spine throughout the lift to protect your lower back. 
  • Avoid using momentum excessively during the press; rely on muscle engagement. ● Focus on smooth transitions between phases for an efficient movement pattern.

Exercise: Clean and Press 

Type: Compound Exercise 

Primary Muscles Targeted: 

  • Clean Phase: Quadriceps, Glutes, Hamstrings, Trapezius 
  • Press Phase: Deltoids (Front and Side), Triceps 

Secondary Muscles Targeted: 

  • Core, Forearms, Erector Spinae 

Equipment: Barbell 

Level: Intermediate to Advanced 

Muscle Roles: 

  • Prime Movers (Clean): Quadriceps, Trapezius
  • Prime Movers (Press): Deltoids, Triceps 
  • Synergists: Hamstrings, Glutes, Core, Erector Spinae 
  • Stabilizers: Forearm Flexors, Core