Arnold presses are a popular exercise among bodybuilders and fitness enthusiasts. This exercise is named after Arnold Schwarzenegger, a former professional bodybuilder and actor who popularized it in his training routine. Arnold presses are a variation of the traditional shoulder press, and they target different areas of the shoulder muscles.
What Are Arnold Presses?
Arnold presses are performed with dumbbells and require the user to sit on a bench with a backrest. The dumbbells are held at shoulder height with palms facing the body. The user then raises the dumbbells above the head while rotating the palms to face forward. The elbows are kept close to the body throughout the movement, and the dumbbells are lowered back to the starting position.
Muscles Worked During Arnold Presses
Arnold presses target the deltoid muscles, which are located in the shoulders. The deltoid muscle is divided into three parts:
- Anterior deltoid - located on the front of the shoulder
- Medial deltoid - located in the middle of the shoulder
- Posterior deltoid - located on the back of the shoulder
Arnold presses work all three parts of the deltoid muscle, but they primarily target the medial deltoid. This muscle is responsible for lifting the arms away from the body, and it is essential for movements such as overhead pressing and lateral raises.
Benefits of Arnold Presses
Arnold presses offer several benefits for those looking to build muscle and improve their overall fitness:
- Increased shoulder strength and size
- Improved range of motion in the shoulders
- Targeted activation of the deltoid muscles
- Improved posture and shoulder health
Arnold presses are also a great exercise for those looking to switch up their shoulder routine and add variety to their workouts.
How to Incorporate Arnold Presses into Your Workout
Arnold presses can be incorporated into your shoulder routine in several ways:
- As a primary shoulder exercise - perform 3-4 sets of 8-12 reps as the main shoulder exercise in your workout
- As a secondary shoulder exercise - perform 2-3 sets of 10-15 reps after your primary shoulder exercise
- As a finisher - perform 1-2 sets of 15-20 reps at the end of your shoulder workout to fatigue the muscles
It's important to start with a weight that you can handle with proper form and gradually increase the weight as you become stronger and more comfortable with the movement.
Conclusion
Arnold presses are a popular exercise that target the deltoid muscles in the shoulders. This exercise offers several benefits for those looking to build muscle and improve their overall fitness. Incorporate Arnold presses into your shoulder routine in a way that works best for you, and gradually increase the weight as you become stronger and more comfortable with the movement.