Exercise of the Week✿ "Arnold Press"

Arnold Presses

The Arnold press is an invention of the great Arnold Schwarzenegger. This exercise targets both, the front and side deltoids.

An interesting exercise because of the movement involved. As you start the exercise with your palms facing inwards, you press up and mid way through the movement, you twist your hands until your palms are facing outwards at the top of the movement.

The beginning of the movement really hits the front deltoids hard. As the palms are twisted outwards, the movement starts to hit the front and side deltoids.

It is vitally important that you understand the mechanics and technique for this exercise. Start with light weight and get a feel for this exercise before you go heavier.





 Correct form and position
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level with palms facing the body . Keep your back straight and your head up.

Correct Execution

1. In a controlled fashion, slowly press the dumbbells simultaneously upwards and rotate your hands forward until you have fully extended your arms upwards. Slowly lower the weight down and repeat the movement. 2. Remember, the real trick to the Arnold press is not the upwards motion but the downwards motion. The real work of this exercise occurs when you return the weight to it’s starting position. Really concentrate on the negative portion of this movement for maximum effect.

I didn't do this exercise too much in my earlier years of lifting, but after adding the Arnold Press in my son's and a clients shoulder workout I then started adding it in to my own shoulder workouts. I love that it works both the front and side of your deltoids. Then secondary muscles worked are trapezius and triceps in this one exercise. Using this exercise in your shoulder workouts you must remember to get the form and execution correct before moving to heavy weight. You will most definitely will want to go heavier with this exercise, but stick with a lighter weight until you feel comfortable with the technique and have the correct form down. Then go for the heavier weight and pump and build those deltoids up. I have always loved the dumbbell shoulder press which uses the same muscles as the Arnold press . The Arnold press just gives your muscles a different variation and twist to keep your muscles guessing and not adapting to the same exercises.  

My client had never done this exercise before and after doing them in his shoulder workout he mumbled F__k Arnold Presses..lol... which was a great sign to me as a trainer because I knew the exercise worked his shoulders hard. Never say you hate a exercise to me or a type of workout because I will only make you do it more. It's a clear sign that you need it more if you don't like a particular exercise or workout. We all have our favorites and those are usually the muscle groups that we have been genetically gifted with. The weaker muscle groups tend to not be our most favorite to work... Therefore we need to do them more so they measure and match up to the muscle groups we love and are gifted with.  My client learned to say I love the Arnold Presses after realizing the consequences of not liking them or any exercise in his workouts. We love it all. I hope you LOVE the Arnold Press as much as I do.. =)

❀