Arnold press
The arnold press is named after Arnold Schwarzenegger
It hits the anterior delts, and unlike the standard overhead press, it hits the medial delts hard. You'll use less weight compare to a standard overhead press, but the arnold press uses a larger range of motion and has more time under tension.
How to do the Arnold Press
Common mistakes
Being too robotic when performing the movement
You'll often see people break it down into two movements. They move the dumbells out and back, pause and then press the dumbbells.
The exercise should be done in a smooth continuous fashion.
Relaxing at the bottom of the rep
Keep your elbows up at the bottom of the exercise so that your elbows are under the dumbbells. Start with your elbows slightly raised so your upper arms are parallel with the floor. This ensures there is tension on the shoulders even at the bottom of the lift. Aim for a rep range of between eight to 12 for four sets with 30 seconds of rest.
It hits the anterior delts, and unlike the standard overhead press, it hits the medial delts hard. You'll use less weight compare to a standard overhead press, but the arnold press uses a larger range of motion and has more time under tension.
How to do the Arnold Press
- Hold two dumbbells position in front of shoulders, palms facing body and elbows under wrists., your forearms perpendicular to the floor, and your palms facing you. Your arms should be in line with your shoulders and not narrower.
- In the same motion, press the weights up and rotate your elbows back to the side.
- In the top position, your palms will be facing forward and your elbows locked.ms are facing forward.
- Reverse the exercise, and lower it in a controlled manner until your back in the starting position
- Make sure to keep your core braced throughout
Common mistakes
Being too robotic when performing the movement
You'll often see people break it down into two movements. They move the dumbells out and back, pause and then press the dumbbells.
The exercise should be done in a smooth continuous fashion.
Relaxing at the bottom of the rep
Keep your elbows up at the bottom of the exercise so that your elbows are under the dumbbells. Start with your elbows slightly raised so your upper arms are parallel with the floor. This ensures there is tension on the shoulders even at the bottom of the lift. Aim for a rep range of between eight to 12 for four sets with 30 seconds of rest.