Arnold Press: Instructions, Tips, Muscles worked

Despite all the nobles reasons to train the fortress – Increased bone density, metabolic rate and mood – is fine if it is motivated by more superficial objectives, such as growing some large arms. There is an exercise that can help you do exactly that, which not only has the Arnold Schwarzenegger approval seal, but also created by the legend: the Arnold press.

In addition to helping you chisel a pair of enviable arms, this standard variation shoulder press points to the three heads of the Deltoid and can improve shoulder stability. Here we show you how to perform the Arnold press perfectly.

Arnold Press: Step by step instructions

• Hold two weights in front of your chest with the palms towards your body, keeping your elbows near your body. This is your initial position.
• As you press the weights above your head, turn the palms so that when you reach the upper position, they move away from your body.
• Invest the movement to lower weights back down, shaking their hands so that your palms end up in front of your body and repeat.

How to facilitate the Arnold Press

It can make this exercise more stable doing it sitting. This will reduce the demand imposed to your nucleus to stabilize your body and you can also allow you to press more weight.

How to make the Arnold press more difficult

Intensify the Arnold press increasing its weight or letting the weights fall to the sides of their body and curling them before each representative.

Arnold Press: The muscles worked

The Arnold press mainly works two muscles in the arms: shoulders and triceps.

Deltoid

The deltoid is the muscle outside the shoulder joint. Due to the Arnold Press rotation element, he trains the three heads of his deltoids:

Triceps

Like the deltoid, you triceps They are a three -headed muscle composed of the long head, the lateral head and medial head. Triceps extend their arm in the elbow joint and work in exercises such as air presses, bank presses and Lizards. You can also isolate them with exercises such as triceps thrust, bribesand extensions.