Clean and Press for Delt mass.

[Big Lee]

Hi guys, can you help me? I want to add the clean and press for delt mass. I want to do them from the waist but am unsure of the best way to do them?

By that I mean should I clean the weight, press it once and return to start position or clean it and press to faliure and then return to start position and do a DC style rest pause?

Whuch is the most effective way to get size increases using this exercise? I have 24 weeks of mass building before comp. dieting starts and need to add some thickness.

Thank you. Leon.

I train Delts once a week with about 8-12 sets total.

 

[pumpputnam]

clean the weight, press it once and return to start position

I assume you are referring to bringing it back in front of your thighs. This is how I do it and often towards the last set I will use rest pause.

 

[mike1107]

r u talkin about clean and jerk ?

 

[JETHRO TULL]

I love that exercise!

It seems to really work! I clean it, then press it. Then back down to the thighs. It's also a fun one.