What Does Arnold Press Work
In the world of fitness is full of various exercises aimed at different muscle groups and achieving different fitness goals. One of these workouts is the Arnold press informally called by Arnold Schwarzenegger, a popular bodybuilder. If you are really eager to understand what the Arnold press is and how it can be advantageous to your workout schedule, then you are on the right path. In this detailed guide, we’ll dig into What Does Arnold Press Work its technique, benefits, and much more.
What is Arnold press?
Arnold press is a shoulder movement that takes its name from the bodybuilding champion Arnold Schwarzenegger. This is done by not only lifting the dumbbell over the head, but also rotating them. This exercise basically aims at the deltoid muscles of the shoulders, which are the anterior (front), lateral (side), and posterior (rear) deltoids. As a result, the triceps, as well as the core, and forearm, muscles are involved to ensure stability and proper movement execution. The Arnold press stands out because of the fact that it is an excellent exercise targeted to evenly develop shoulders and enhance functional strength.
Arnold press work on body
Deltoids
Anterior Deltoid (Front Shoulder)
The anterior deltoid, which is located at the front of the shoulder, is the protagonist during the Arnold press. While the shoulders lift the dumbbells upward, the shoulder adductors, which are the muscle groups responsible for pulling the arm across the body, contract and produce the upward motion of the movement. Apart from giving shoulder a great shape, anterior deltoid strength also enables push-ups, lifting and all types of normal movements.
Lateral Deltoid (Side Shoulder)
Unlike traditional shoulder presses, the Arnold press introduces a unique twist, literally. This rotational action targets the lateral deltoid, which is the side shoulder muscle that runs from the top of the shoulder to the bone behind the shoulder joint. The Arnold press takes that to the next level as it made a use of rotating motion that will allow lateral deltoid to be developed which will add stability and balance to the shoulder.
Posterior Deltoid (Rear Shoulder)
Completing the trifecta of shoulder muscles, the posterior deltoid is often left out of most workouts. Nevertheless, despite targeting many other muscles, the Arnold press is much better at strengthening the latissimus dorsi muscle in the back of the shoulder. This rotation of the arms could be the stop that engages the posterior deltoid for a holistic engagement of the shoulder and set the stage for a well developed physique.
Triceps
The triceps, which are on the back of the upper arm, are the main muscle group that performs the Arnold press. Subsequently, as you start to press the dumbbells overhead, the bicep muscles that perform the elbow extension become active and support the overall movement. The development of triceps not just increases the amount of power but also it helps to get the overall arm’s definition and strength.
Trapezius
Supporting your spine and shoulder blades during the Arnold press is the mighty trapezius muscle. The long, triangular muscle covers the posterior and the top of the neck and maintains the stability of the whole body during working out here. In addition, besides the other changes that take place in posture, strengthening the trapezius it also prevents injury by making sure that the body is properly aligned and supported.
Other Muscles Engaged
Core Stability
Though the Arnold press mainly targets the shoulders, its advantages go far beyond. Your core muscles are responsible for stabilizing the spine and pelvis for the whole duration of the action that not only ensures better strength but also improves balance. To make this exercise safe and optimal, you should pay close attention to your core muscles.
Forearms
As you clutter your hands with the dumbbells and perform the Arnold press, your forearms take action. This group of muscles not only ensures the right grip strength but also makes the reps easier by regulating the weight during the pressing action. Working on your biceps intensifies not only the upper body functional power but also the grip strength.
How to Do the Arnold Press
Preparation
Prior to the Arnold press, it is essential to gear up and position yourself properly to maximize the outcome of each repetition.
Grab Dumbbells
Start with picking up the dumbbells that are just a tiny bit more difficult to manage than you do. You need to realize that the best is actually to start with lighter weights and concentrate initially on mastering the technique before moving on to the heaver ones.
Stand Tall
Stand with your feet shoulder-width apart, maintaining a strong and stable base. Your core muscles are the ones responsible for providing your spine with the support needed for a proper body alignment, so you should make sure to engage them. The slight arch in your lower back can keep your spinal curve the way nature intended.
Dumbbell Position
Keep one dumbbell in each hand at shoulder level, with your palms facing inwards. Keep the elbows in close to your body at a bent angle in order to push from your torso.
The Press
With everything setup now, make sure you do this exercise rightly following the steps below.
Initiate the Press
As you release air from your lungs, start lifting the dumbbells up by extending your arms over your head. Concurrently, pivot the wrists outwardly to the extent that the thumbs are now pointing forward at the completion part of the movement. By virtue of this, the movement itself aids in a proper activation of these muscles.
Top Position
At the top of the press, your arms should be at the nearly straight overhead position, and your palms should be facing forward. Be sure you are locking in your elbows to their fullest extension, making sure muscles are contracted, the entire time during the motion.
Control is Key
Maintain a slow and controlled motion and keep the momentum to a minimum by only using the muscles. The main thing is to focus on the control of the weights during the whole range of motion, the main emphasis should be on the contraction of the shoulder muscles.
Lowering the Weight
After reaching the top position, it’s time to bring the dumbbells back down while maintaining control and proper technique.
Reverse the Motion
Inhale as you slowly lower the dumbbells back down to shoulder level, resisting the urge to drop them quickly. Keep your movements smooth and controlled to maximize muscle engagement.
Wrist Rotation
Let your hands drop down using the same rotating movement on your wrists during lifting, returning your palms to face your body at the end point of the movement. This is key as it helps maintain balance and control and throughout the exercise.
Repeat
Finish off the prescribed number of repetitions with the correct form, concentrating on the quality of each repetition rather than the quantity. Listen to your body and if the weight is too easy or too difficult in any exercise, adjust it as necessary to ensure you get to the optimal level of intensity for itself.
Benefits of Arnold Press
1. Increased Shoulder Definition
Arnold Schwarzenegger, the person who this exercise is named after, realized the significance of the shoulders in a harmonious body. Engaging all three heads of the deltoids enables better shoulder definition, that is one of the reasons a shoulder become more appealing.
2. Improved Shoulder Mobility
Including rotation all over the Arnold press forces shoulder muscles to work harder but besides the joint mobility and the overall range of motion are also improved. This is an important factor, which enables us to do different upper body exercises and reduce the risk of injury in our daily activities.
3. Strengthened Core Stability
This exercise mainly hits the shoulders. However, along with that, it requires core stability as well to be able to maintain proper form during the whole course of movement. The core muscles are consequently strengthened as they stabilize the spine and pelvis, leading to a decrease in back pain and improvement of the general cord strength.
4. Functional Movement Patterns
On the contrary, the Arnold press does not exclusively work on certain muscles and it imitates the pushing motion that is often used in the daily life. It could be catching a ball, moving a lawnmower, or simply carrying a grocery bag, yet all three require this functional movement pattern in order to enhance overall strength and coordination.
Tips for Proper Form
1. Maintain Elbow Position
During the whole process of the movement, your elbows should be kept close to your body. This posture optimizes shoulder muscle activation and minimizes stress on the joints, which can help in preventing a shoulder injury.
2. Focus on Muscle Engagement
It is better to lift the weight by straightening the dumbbells, and not by swinging them, as this decreases the effectiveness of the exercise. Furthermore, do not should the shoulder to do most of the work, but instead focus mainly on using the shoulder muscles to drive the power of movement. Bring the sequence of motion to your movement onto that is smoother and to be controlled.
3. Preserve Spinal Alignment
Make sure to keep a balanced spine in the course of the exercise through engaging the muscles inside your stomach and avoiding undue arching of the back. This not only prevents the injuries but also helps you to use the muscles of your shoulder more effectively.
4. Choose Appropriate Weight
Experiment with different pick ups that allow you to do Arnold press with a good form. Commence with lighter weights and following your improvement, you can add more weight to the resistance until you get the perfect poses while executing each repetition.
Read Also: How To Do B Stance RDL
Conclusion
The Arnold press, which is a combination of the bench press and the behind press, is a very beneficial exercise that can help you to develop your shoulder muscles and also improve the functional strength of your body. When you get the fine details of the proper form and technique, you will find that the exercise can bring your body the best results and a toned and balanced shoulder, thus help you also stay active in the gym and outside of it as well.