Arnold Press: Instructions, tips, muscles work

Despite all the nobles Reasons to train strength – Increase your bone density, metabolic rate and mood – it’s fine if you are more motivated by more superficial goals, like a few large old arms. There is an exercise that can help you do exactly that that not only has Arnold Schwarzenegger’s approval stamp, but was also created by the legend itself: The Arnold Press.

This variation of the standard Shoulder press aims at all three heads of the Deltoid And can improve the shoulder stability. Here you can find out how to carry out the Arnold press with a perfect form.

Arnold Press: Step-by-step instructions

• Hold two dumbbells in front of your chest with the palms of your hands and keep your elbows close to your body. This is your starting position.
• When you press the dumbbells over your head, turn your palms out so that when you reach the overhead position, you can move away from your body.
• Remove the movement to reduce the dumbbells back down, pull your hands into cork so that your palms look off and repeat your body.

How to make the Arnold press easier

You can make this exercise more stable by sitting it. This reduces the demand at its core to stabilize your body and also enables you to achieve more weight.

How to make the Arnold more difficult

Intensify the Arnold press by increasing your weight or dropping the weights to the sides of your body and rolling together before carrying out every representative.

Arnold Press: The muscles worked

The Arnold Press mainly works in the arms two muscles: shoulders and triceps.

Delta muscle

DeltaMus is the muscle on the outside of your shoulder joint. Due to the rotary element of the Arnold press, it trains all three heads of their deltam:

Triceps

Like the deltam Triceps are a three -person muscle, which consists of long head, side of the head and a medial head. The triceps extends your arm on the elbow joint and is processed in exercises such as overhead presses, bench press and Push -ups. You can also use exercises such as isolating Triceps rotating and downsPresent KickbackAnd Extensions.