Despite all the noble reasons to train – increase your bone density, your metabolic rate and your mood – it’s ok if you are motivated by more superficial objectives, such as big arms growth. There is an exercise that can help you do exactly that, which not only has the approval cachet of Arnold Schwarzenegger, but was also created by the legend itself: the Arnold Press.
In addition to helping you target an enviable pair of weapons, this variation in the standard press of the shoulder targets the three heads of deltoids and can improve shoulder stability. Here’s how to make the Arnold Press with a perfect shape.
Arnold Press: Instructions step by step
- Hold two dumbbells in front of your chest with your palms oriented towards your body, keeping your elbows near your body. This is your starting position.
- When you press the dumbbells above your head, turn your palms so that when you reach the air position, they face your body.
- Reverse the movement to lower the dumbbells downwards, cut the cap cap so that your palms end in front of your body and repeat.
How to facilitate the Arnold press
You can make this exercise more stable by sitting it. This will reduce the demand placed on your kernel to stabilize your body and can also allow you to provide more weight.
How to make the Arnold Press stronger
Intensify the Arnold Press by increasing your weight or letting the weights go down to the sides of your body and curl them before performing each representative.
Arnold Press: the muscles worked
The Arnold press mainly works two muscles in the arms: shoulders and triceps.
Deltoid
The deltoid is the muscle outside your shoulder joint. Due to the rotation element of the Arnold Press, it forms the three heads of your deltoid:
Triceps
Like the deltoid, your triceps are a three -headed muscle composed of the long head, the lateral head and the medial head. The triceps extend your arm to the elbow joint and are worked in exercises such as air presses, bench plans and pumps. You can also isolate them with exercises such as push-bowns, bribes and extensions.
