Arnold Press: Instructions, Tips, Muscle Effective

Despite all the nobles Reasons for strength training – Increase bone density, metabolic rate, and mood – If you are motivated by more superficial goals, such as lifting some big arms, that’s fine. There is an exercise that can help you do this, not only an approved stamp from Arnold Schwarzenegger, but it is also created by the legend himself: Arnold Press.

Apart from helping you with a pair of enviable weapons, this change of standard Shoulder press For all three heads Deltoid muscle And can improve shoulder stability. Here’s how to execute Arnold Press in a perfect form.

Arnold Press: Step by step explanation

• With your palm facing your body, hold the two dumbbells in front of your chest, keeping your elbows close to your body. This is your starting position.
• As you press the dumbbells above the top of your head, rotate your palms so that they will stay away from your body when you reach the overhead position.
• Twist the movement to lower the dumbbell, then clamp the hand screws so that the palm ends facing the body, and repeat.

How to Make Arnold Press Easier

You can make this exercise more stable by sitting down. This will reduce the need to stabilize the body on the core and can also allow you to gain weight.

How to make Arnold work harder

Strengthen Arnold pressure by adding weight or letting weight drop to the side of the body and rolling them up before performing each rep.

Arnold Press: Muscle Effective

Arnold Press mainly plays two muscles on the arms: shoulders and triceps.

Deltoid muscle

The deltoid muscle is the muscle outside the shoulder joint. Thanks to the spinning element of Arnold Press, it trains all three heads of the deltoid muscle:

Triceps

Like a deltoid muscle Triceps It is a tricep muscle composed of a long head, a lateral head and a medial head. The triceps stretch the arms at the elbow joints and in such as overhead pressure, bench press and push-up. You can also isolate them through practice Triceps push,,,,, rebateand Extended.