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
~71a250d87b54c382097fe3ad87f5e64a.png?alt=media)
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.
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.
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.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Similar exercises to Arnold Press
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.
Pike Push Ups
Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights.
Popular weighted alternatives include shoulder presses and Arnold presses.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!