The Arnold press exercise is an interesting exercise with dumbbells to work out the shoulders, was invented by Arnold Schwarzenegger himself.
Content
An excellent basic exercise that allows you to effectively work out the deltoid muscles. It has a lot in common with the seated dumbbell press, but the Arnold press has its own peculiarity that makes it stand out..
Applications and benefits
The movement is popular in bodybuilding and can be performed by amateurs and pros alike. In other strength training, it is less common, although it may well be used as an auxiliary for shoulder training.
The peculiarity consists in the gradual turn of the arms over the entire range of motion, which means that simultaneously with the bench press, the hands also turn.
It is worth highlighting its simultaneous simplicity and effectiveness. You can perform both at home and in the gym, you only need a pair of comfortable, stackable dumbbells and a stable bench.
Working muscles
Due to the rotation of the hands and the change in load, unusual stress is provided primarily for the anterior and middle bundle of the deltoid muscles. Ensuring the growth of muscle mass and strength.
Arnold press technique
- we take the starting position sitting, dumbbells at chest level
- turn the palms towards you
- we press the dumbbells up, at the same time turning the dumbbells into the position of the palms away from you
- at the top point we make a small pause and lower with a reverse turn
- so we perform the required number of repetitions
It is important to make a turn gradually, during the entire range of motion.
Execution options
There is a version of the standing exercise, in which the technique is absolutely identical.
Mistakes
The main mistake made during the performance is the uneven turn of the hands. Also, excessive working weight, which can break the technique.
Q&A about Arnold presses
What benefits does it give?
A comprehensive pumping of the deltoid muscles is provided.
What is the feature?
In the turn of the hands during execution
Who invented it?
The name speaks for itself. It was invented by Arnold Schwarzenegger.
Conclusions
Arnold came up with the exercise when he was at the peak of his form, his shoulders were well developed. This is a very interesting exercise for pumping the deltoid muscles, you can include it in your training both on an ongoing basis and sometimes for a change.
Perform optimally after basic basic shoulder exercises.
Useful links
https://www.muscleandstrength.com/exercises/seated-arnold-press.html
https://www.youtube.com/watch?v=3ml7BH7mNwQ
