A great way to sculpt your upper body is by workout your shoulders. The shoulder has several muscles that attach to the scapula, humerus, and clavicle. The largest shoulder muscle is the deltoid, which consists of the anterior, middle, and posterior fibers, giving the shoulder that nice rounded-look. There are other muscles — the supraspinatus, infraspinatus, teres minor, and subscapularis — that form the rotator cuff and are vital in the dynamics of shoulder movement. The shoulder area is one of the most mobile spheres in the body, allowing for a wide range of motion – rotation, abduction, and adduction. Simultaneously, this versatility makes the shoulder area more prone to injury.
One of the best exercises to build and strengthen the anterior deltoids (the front of the shoulder), as well as the lateral and posterior deltoids is the Arnold press, which is a variation of the dumbbell shoulder press. It differs from it since the movement starts with your palms facing your body and involves a twisting motion. At the same time, the Arnold press secondarily stimulants the trapezius, triceps, biceps, and even forearms.
Benefits of Arnold Presses
- Strength: Arnold presses increase upper body strength, facilitating other movements such as chin-ups, deadlifts, rows, as well as other shoulder exercises
- Aesthetics: They help sculpt fuller, more defined shoulders and a beautiful upper body
- Stability: Working all areas of the deltoids helps to improve shoulder joint stability.
- Fat Loss & Efficiency: The Arnold presses is a compound move that works multiple joints and muscle simultaneously and helps you burn more calories
- Posture: Working the anterior, medial, and posterior deltoids, as well as the stabilizer muscles, helps draw back the shoulders and maintain a more upright posture
- Greater Range of Motion: An increased ROM involves having the muscles under tension for a greater amount of time, increasing muscle fiber endurance
How to Do The Arnold Press
- Stand with your back straight, core tight, and shoulders back
- Grab a pair of dumbbells in each hand in front of your shoulders, with your arm bent as in the top of a bicep curl and your palms facing your body
- Start pressing your arms up and slowly twisting your hands so your palms face forward
- As you reach full extension, your arms should be stretched out and your biceps close to your ears
- Slowly brings the weight down, and rotate your hands back to the starting position
- Repeat 8-12 times
🛑 It is advisable to perform the Arnold press seating down if you have lower-back problems or are a beginner (seated Arnold press). Feel free to use a chair or bench to support your back.
🛑 If you have any shoulder injuries, it is best to stick with the regular shoulder press. Sometimes, the rotating movement of the Arnold press can put too much stress on an irritated shoulder joint.
Arnold Press Mistakes
- Avoid flaring out the elbows – otherwise, it’s more of a standard shoulder press that mainly focuses on the middle delts, and not much the anterior and rear delts
- Avoid “shrugging” to lift the weights up
Video: Arnold Presses
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