Despite all the noble reasons to strengthen the train – increasing your bone density, metabolic rate and mood – it is okay if you are motivated by more superficial goals, such as growing some large wings. There is an exercise that can help you do exactly what, which not only has the arnold Schwarzenegger’s approval seal, but was also created by the legend itself: Arnold Press.
In addition to helping you make a pair of enviable wings, this standard shoulder press change aims at all three deltoid heads and can improve shoulder stability. Here’s how to perform the press in the perfect shape.
Arnold Press: Step by Step Instructions
- Hold two dumbbells in front of your chest with your palms in front of your body, keeping your elbows near your body. This is your starting position.
- As you press the dumbbells above your head, rotate your palms so that when you reach the upper position, they face away from your body.
- Turn the move to lower the dumbbell down, bending your hands so that your palms end up in front of your body and repeat.
How to make it easier to press Arnold
You can make this exercise more stable by performing it sitting. This will reduce the demand set at your core to stabilize your body and can also allow you to press more weight.
How to make more difficult press Arnold
Intensify the Arnold press by increasing your weight or letting weights descend to the sides of your body and bend them before performing each Rep.
Arnold Press: Muscles functioned
The Arnold press mainly works two muscles on the arm: shoulders and triceps.
Shameless
Deltoid is a muscle on the outside of the shoulder joint. Due to the Arnold Press rotary element, it trains all three heads of your deltoid:
Triceps
Like deltoid, your triceps are a three -headed muscle consisting of long head, side heads and medial heads. The triceps extends your arm at the elbow joint and have been worked on exercises such as upper pressures, bench prints and push-ups. You can also isolate them with exercises such as triceps holidays, strokes and additions.
