THEArnold Press is a well known shoulder exercise practiced in all gyms around the world; this exercise is named after one of the best known and most awarded bodybuilder ever: Arnold Schwarzenegger and it is good to include it in your workout routine for train the shoulders and strengthen the upper body.
Index
How is it done?
You will need to perform this exercise two dumbbells (as far as the weight is concerned, it always starts with a sustainable load; to raise it is always done in time).
The Arnold Press it can be performed standing, on a bench or kneeling. The starting position of the standing version (the most popular one) involves the feet hip-width apart; with your palms facing your body, hold the two dumbbells slightly above your shoulders and close to your body.
The elbows should be pointing towards the floor. Extend your arms upward by rotating the dumbbells outward with a slight opening of the elbows; return to the starting position by turning the dumbbells inside.
Muscles involved
The Arnold Press is an exercise that affects all three components of deltoid muscle:
- Posterior deltoid
- Lateral deltoid
- Anterior deltoid
To a lesser extent, trapezius, biceps and triceps. We can also consider a slight involvement of the pectorals and abdomen (but only in the standing version or in the seated version without the support of the back against the backrest).
Errors to avoid
If you want to have strong and balanced shoulders, the Arnold Press is definitely an exercise to enter in your workouts; to perform it at its best, here are some tips and mistakes to avoid:
- Don't choose too heavy dumbbells: you must be able to do at least 8/12 complete sets without "dirtying" the movement
- Warm up well before starting the exercise
- Do not arch your back: it will be natural to try to give yourself support with your back in the push phase, but it is a mistake; make sure you use your core correctly so you don't feel the need to arch your back
- Don't go too fast: the upward movement must be slow and controlled on both sides of the body
- Do not shrug your shoulders during the movement: the shoulders, like the back, must remain still throughout the exercise.
Pros and cons of Arnold Press
Pro
- It affects all the deltoid muscles at the same time
- Helps build a round and strong shoulder
- It is a useful exercise for learning well the pull-ups, push-ups and bench presses.
Cons
- Due to the twisting of the dumbbells, you are more susceptible to injury if the exercise is not performed perfectly
- It can put a lot of pressure on the wrists causing pain
- Not recommended for beginners.
Alternatives to Arnold Press
Let's see some exercises that you can incorporate into your routine instead of the Arnold Press:
- Slow Forward or Shoulder Press
- Shoulder pushups and vertical pushups
- Lateral raises and front raises
- Reverse crosses to cables
And you, have you ever included the legendary Arnold Press exercise in your training? F.
Let us know in the comments!
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