How to do the Arnold Press

Summary

In this video, the Arnold Press, named after Arnold Schwarzenegger, is presented as an effective shoulder exercise targeting all three deltoid heads: anterior, lateral, and posterior. The move adds rotation to a classic shoulder press for maximum engagement. Proper form is emphasized, with focus on glutes, abs, and shoulder control. Options include alternating arms or using a kettlebell for a challenging asymmetrical load. Variations like standing, seated, or split kneel positions add mobility benefits, and the importance of varying repetition ranges to optimize muscle growth is discussed.

Takeaways

• 😀 Arnold presses are named after Arnold Schwarzenegger and are one of the best shoulder exercises.
• 😀 The exercise targets all three heads of the deltoids: anterior, lateral, and posterior.
• 😀 Arnold presses add a rotation to the classic shoulder press for a full shoulder workout.
• 😀 Ensure to maintain a stable core by squeezing glutes, keeping ribs down, and engaging abs during the press.
• 😀 Always focus on full extension at the top and a controlled lowering motion to avoid back hyperextension.
• 😀 The movement should not stop short; aim for full range of motion to get the most benefit.
• 😀 You can alternate arms to rest between sides, maintain intensity, and extend the set duration.
• 😀 Arnold presses can also be done with kettlebells, which naturally incorporate the rotation.
• 😀 Pressing a kettlebell requires stabilization from the glutes, core, and obliques, especially with one arm.
• 😀 It’s beneficial to mix different variations, such as standing, seated, or split kneeling positions, for different challenges.
• 😀 The science behind muscle growth suggests varying your load and rep range for maximum results, rather than sticking to a single rep count.

Q & A

What is the Arnold press and why is it named after Arnold Schwarzenegger?

The Arnold press is a shoulder exercise that involves a rotation to a classic shoulder press. It's named after Arnold Schwarzenegger because he popularized it, and it's a great way to engage all three heads of the deltoids: anterior, lateral, and posterior.

How does the Arnold press target all three heads of the deltoids?

The Arnold press engages all three heads of the deltoids—anterior, lateral, and posterior—by adding a rotation to the traditional shoulder press, ensuring that all parts of the shoulder are activated throughout the movement.

What is the proper form for performing an Arnold press?

To perform an Arnold press correctly, grab a pair of dumbbells, start with palms facing in, squeeze your glutes, tighten your abs, and press the dumbbells while rotating your palms outward at the top. Maintain control during the lowering phase and ensure full extension at the top while keeping the shoulders down and avoiding back hyperextension.

What is the benefit of rotating the palms during the Arnold press?

Rotating the palms during the Arnold press ensures that the entire shoulder, including the anterior, lateral, and posterior deltoids, is worked effectively. This rotation also increases the range of motion and helps improve shoulder mobility.

Can you alternate arms during the Arnold press, and what is the benefit?

Yes, you can alternate arms during the Arnold press. This variation allows one arm to rest while the other works, which helps maintain a higher intensity and increases the overall duration of the set without compromising form.

How does using a kettlebell modify the Arnold press?

Using a kettlebell for the Arnold press introduces an asymmetrical load, requiring more stabilization from the glutes, lateral hips, obliques, and core. The rotation is still essential, making it a great option for improving strength and stability.

What are the benefits of performing the Arnold press with a kettlebell?

Performing the Arnold press with a kettlebell challenges the core and glutes more intensely due to the asymmetrical load. The exercise also improves stability by forcing the body to control the rotational movement, making it an effective full-body engagement exercise.

What variations of the Arnold press can be performed to target different muscle groups?

Variations of the Arnold press can include performing it standing, seated, or in a tall kneeling position. The tall kneeling variation particularly challenges the core, while the split kneeling position adds mobility benefits.

Why is it important to perform the Arnold press with full range of motion?

Performing the Arnold press with a full range of motion ensures that the shoulder muscles are fully activated, promoting better muscle growth. Stopping short can limit the effectiveness of the exercise and prevent achieving optimal results.

How does adjusting the load and repetitions impact muscle growth in the Arnold press?

Adjusting the load and varying repetitions between low, medium, and high rep ranges is essential for maximizing muscle growth. New science suggests that a combination of these ranges leads to better overall muscle development compared to sticking to just one rep range.