Regardless of all of the noble causes to power practice — growing your bone density, metabolic charge, and temper — it’s OK when you’re motivated by extra superficial targets, like rising some massive ol’ arms. There exists an train that may allow you to do exactly that, which not solely has Arnold Schwarzenegger’s stamp of approval, however was additionally created by the legend himself: the Arnold press.
Along with serving to you chisel a pair of enviable arms, this variation of the usual shoulder press targets all three heads of the deltoids and might enhance shoulder stability. Right here’s how one can carry out the Arnold press with excellent type.
Arnold Press: Step-by-Step Directions
- Maintain two dumbbells in entrance of your chest along with your palms dealing with towards your physique, protecting your elbows near your physique. That is your beginning place.
- As you press the dumbbells up above your head, rotate your palms out in order that once you attain the overhead place, they face away out of your physique.
- Reverse the movement to decrease the dumbbells again down, corkscrewing your fingers so your palms finish dealing with your physique, and repeat.
Make the Arnold Press Simpler
You may make this train extra secure by performing it seated. This may scale back the demand positioned in your core to stabilize your physique and can even assist you to press extra weight.
Make the Arnold Press Tougher
Intensify the Arnold press by growing your weight or by letting the weights come all the way down to the perimeters of your physique and curling them up earlier than performing every rep.
Arnold Press: Muscle tissues Labored
The Arnold press primarily works two muscular tissues within the arms: the shoulders and triceps.
Deltoid
The deltoid is the muscle on the surface of your shoulder joint. As a result of rotational ingredient of the Arnold press, it trains all three heads of your deltoid:
Triceps
Just like the deltoid, your triceps are a three-headed muscle composed of the lengthy head, lateral head, and medial head. The triceps lengthen your arm on the elbow joint and are labored in workout routines like overhead presses, bench presses, and push-ups. It’s also possible to isolate them with workout routines like triceps push-downs, kickbacks, and extensions.