Arnold Press with dumbbells
The Arnold Press, also known as the Rotational Shoulder Press or Schwarzenegger Press, is a fitness exercise developed by Arnold Schwarzenegger, specifically designed for targeted shoulder muscle development. This exercise can be performed either standing or seated and is excellent with dumbbells or kettlebells. Learn more about the correct execution of the exercise in the following article.
Necessary equipment
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Arnold Press with dumbbells - the correct execution
- Start in hip-width stance
- Hold the dumbbells with bent arms in front of your chest
- Your fingers point to your chest
- Stretch your arms overhead
- Rotate your hands so that your fingers point forward in the final position
- Work in the largest possible range of motion
- Keep active tension in the torso throughout
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight.
The exercise Arnold Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Arnold Press?
Primary trained muscles for Arnold Press
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Secondary trained muscles for Arnold Press
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Similar exercises to Arnold Press
Z Press with dumbbells
The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.
Shoulder Press with a barbell
Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.
Elevated Pike Pushups
Elevated Pike Push-Ups increase the load on the shoulders and triceps by positioning the feet on a raised surface. This variation enhances shoulder dominance compared to regular Pike Push-Ups, as the steeper angle to the ground shifts more body weight onto the arms. The exercise simulates the movement pattern of the Handstand Push-Up and serves as an excellent progression towards it.
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