MUSCLE AND CLEAN PRESS

MUSCLE AND CLEAN PRESS

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Why it works: You take your shoulder through a full range of motion and can lift heavier for max results.

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Do it: Hold a barbell with a shoulder-width grip in front of your thighs. Use momentum—but don't bend your hips—to row the bar up in front of your body, raising your upper arms until parallel with the floor. Let the force you generated help you to quickly flip your forearms and press the bar overhead. Work up to two heavy sets of five to eight reps.

DUMBBELL CLEAN AND PRESS

Why it works: As with the muscle clean and press, you train your muscles through their full range of motion—only this time you're doing it with the added instability of dumbbells, so your shoulders have an extra challenge.

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Do it: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, bend at the hips so the weights lower to just above your knees. Explosively extend your hips and knees and "shrug," powerfully pulling the weights up to chest level. Then flip your wrists over so that the momentum carries the dumbbells to shoulder level. Press the weights overhead. (You should finish in the starting position of a shoulder press.) try these as your main lift of the day and do two to four sets of five to eight reps.