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Find out here everything about Arnold Press.
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In this article we are going to show you how to make Arnold Press:
Learn Arnold Press just in 5 seconds: Video
Summarized explanation
Sit on a bench with a straight back, hold dumbbells in supination and in front of face and extend arms to the vertical, making a wrist twist in the middle of the movement
Step by step
1-Sit on a bench that has an almost vertical back inclination
2-Straight spine and lean feet on floor .
3-Hold a DB in each hand in a supine grip at the front of your face
4-Extend arms vertically at the same time and twist wrists in the middle of the movement
5-With hands facing front meet both DB above your head. 6-Lower in a controlled manner
| Must Make a controlled wrist twist at the same time |
Don´t Curve spine in the back |
Tips When lowering arms keep dumbbells at eye level |
Extended Explanation
Sitting on a bench that has an almost vertical back, straight spine, lean feet on floor. Hold a dumbbell in each hand in supination (palms facing body) in front of your face with slightly flexed elbows. Start movement, with elbows slightly flexed and extend them vertically making a wrist twist in the middle of the movement so the dumbbells meet above head and end in a prone grip (palms facing front). Lower in a controlled manner to starting position.
Basic Muscles Explanation
The deltoid is a three headed muscle that covers all the shoulder articulation and gives it a rounded and wide appearance. The medial and anterior deltoids are the main muscles involved in this movement. When they are well defined we can see the three divisions of the deltoids. In the elbow articulation, it is the brachial triceps that is wholly compromised. It is a three headed muscle that ocupies all the posterior part of the arm.
Muscles & Joint Actions
In the articular abduction of the shoulder, the arm goes from the horizontal to the floor position to a vertical position when the arm is extended. The deltoid muscles are involved in the rotation of the scapula that takes place when arm is elevated vertically. When the forearm separates from the arm, the extension is produced in the elbow articulation.
Sport Uses
Press or push movements are one of the best exercises for developing the complete deltoid. Also, elevating the arms at the sides and above the head is important in many sports, like machine gymnastics and swimming. This movement is also present in raquet sports, volleyball and basketball when elevating arms in a position to throw or hit.
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