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UPSI Internal. The clean and press is a compound exercise that targets multiple muscle groups and improves strength, power, and coordination. Clean and press can also be called 'cluster'. The challenge is to perform the exercise for 4 weeks (one session per day, 2 days gap in between session) (3 sets of 30% body weight for 60 seconds with max reps, 60 seconds rest in between set). Primary muscles involved: Quadriceps: Involved in the initial lift and the squat position. Hamstrings: Help with the hip hinge during the pull. Glutes: Crucial for hip extension during the clean and when standing up from the squat. Latissimus Dorsi: Engaged during the pulling phase to keep the bar close. Rhomboids and Trapezius: Help stabilize the shoulders during the clean and assist in shrugging. Deltoids: Primarily active during the press phase as you lift the bar overhead. Rotator Cuff Muscles: Stabilize the shoulder joint during the entire movement. Rectus Abdominis: Engaged for stability during the lift. Obliques: Help maintain balance and proper posture. Erector Spinae: Support the spine and maintain an upright posture. Biceps: Involved in the pull phase as you bring the bar up. Triceps: Active during the press to extend the arms.