Arnold Press
Arnold Press is an effective shoulder exercise that was popularized by Arnold Schwarzenegger. The exercise primarily targets the front and lateral deltoids, but also involves the trapezius and rotator cuff, making it a great exercise for both strength and stability in the upper body.
Correct Form and Technique
Follow these steps to perform an Arnold Press correctly:
- Sit or stand with a dumbbell in each hand. Start with your arms bent and palms facing your face.
- Begin the movement by rotating your arms outward while pressing the weights upward until your arms are fully extended above your head.
- Slowly lower the weights by turning your palms inward, returning to the starting position.
- Repeat the movement with control, keeping tension in your shoulders throughout the exercise.
Common Mistakes
To get the most out of your Arnold Press, you should avoid these common mistakes:
- Using too heavy weights: Start with a lighter weight so you can control the movement and avoid shoulder injuries.
- Arched back: Keep your core tight and your spine neutral to avoid overloading your lower back.
- Too fast movements: Focus on performing the movement slowly and controlled for maximum muscle activation.
Modifications and Variations
If you want to vary your Arnold Press or make the exercise more challenging, you can try the following variations:
- One-arm Arnold Press: Use only one dumbbell at a time to focus on shoulder stability and balance.
- Seated Arnold Press: Perform the exercise seated to eliminate momentum and maximize tension in the shoulders.
- Super-set with shoulder press: Combine Arnold Press with standard shoulder press for an intensive shoulder workout.
Reps and Sets
To build shoulder strength and muscle, you can start with 3 sets of 8-12 repetitions. Gradually increase the weight as you become stronger.
Breathing
Proper breathing can help you control the movement during the Arnold Press:
- Inhale deeply as you lower the weights back to the starting position.
- Exhale slowly as you press the weights overhead.