From the Desk of Dr. Len
Clean and Press for Shoulders, Biceps and Triceps
Dr. Len Lopez – Tuesday, November 10, 2015
As you know, I’m a big fan of compound exercises, when it comes to weight training. Basically working more than one muscle at a time, much like pushups, pull-ups, squats, etc.
Here is one of my favorite exercise almost anyone can do at home or in the gym. It’s basically a ‘clean n press’ that targets your shoulders, biceps, triceps and forearms…that’s 4 major muscle groups of your upper body. Who doesn’t want better looking arms and shoulders?
Grab a couple of dumbbells. Get a weight that you can do 8-12 reps with, after you’ve warmed-up.
Begin with the weights hanging from your side. Now curl them up and bring them to shoulder level.
Next, press them overhead….lower them down to your side. That’s one repetition.
This basic exercise targets your bicep (when you curl or clean it up to your shoulders) and forearms. When you ‘press’ it overhead you are hitting your shoulders and triceps.
Your hitting 4 muscle groups with one simple movement. If you want to add your thighs and butt muscles. Start with the weights by your side, and first squat down with the weights in your hands (go down as far as you feel comfortable). As your come out of your squat, you can start curling or cleaning the dumbbells and continue to movement as before.
When you add the squatting motion, it brings a whole lot of muscle fibers into the equation, which basically means you are working more muscles. That’s a good thing.
Don’t forget, if you’re trying to add muscle and burn fat, you need to activate or stimulate testosterone and growth hormone. To get the biggest bang for your time and effort, make sure the intensity level of your workout is “intense” enough.
The more intense the workout – the more potential testosterone and growth hormone you produce….and ladies don’t be afraid of working out hard….it’s a good thing. It is the best anti-aging thing you can do for yourself!
Try adding this movement to any of the 5 minute workouts with the WorkHorse to get a great upper body workout.