The Arnold Press: A Muscle-Building Exercise You're Probably Not Doing

Updated: 19 hours ago


Arnold Press

The Arnold Press is a muscle-building exercise that you may not be doing. This shoulder press variation is named after the legendary bodybuilder and actor, Arnold Schwarzenegger. It is a great exercise for building strength and size in the shoulders and triceps. In this article, we will discuss the benefits of the Arnold Press, how to do it correctly, and some variations to try. Let's get started!


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


What muscles does the Arnold press exercise work?

The Arnold Press works the front, middle, and rear deltoid muscles in the shoulder. It also works the triceps muscles in the upper arm. This exercise is a great alternative to traditional shoulder presses because it targets all three heads of the deltoid muscle. These muscles are often neglected in other shoulder exercises. The deltoids are worked during the entire range of motion in the Arnold Press. This is what sets it apart from other shoulder exercises. The triceps are also targeted during the full range of motion. There are hit more during the eccentric (lowering) phase of the exercise. So, be sure to lower the weight slowly to get the most out of this exercise.


The Arnold press was developed and named after Arnold Schwarzenegger. It aided Schwarzenegger in Developing his tremendous shoulders during his reign as Mr. Olympia in the 1970s. He would do this exercise with strict form and heavy weight to develop his Delts. This movement is a great shoulder exercise for both bodybuilders and weightlifters. It's also an excellent mass builder for people wanting to bulk up their upper body.


How to perform the Arnold Press?

The Arnold press is often considered one of the most difficult barbell presses. There are a few things to bear in mind while performing this exercise. First, start with a light weight to get your form down before progressing onto heavier ones. Second, keep your core muscles engaged at all times. This will assist you in maintaining good form while also preventing injury


Here is a step-by-step guide on how to perform the Arnold press:

  1. Grab a weight in each hand and hold them at shoulder-width with your feet planted firmly on the ground. Stabilize your core and keep your head up. Any unnecessary movement could result in injury.

  2. Start by placing your palms against your body and your elbows close to your sides. It's critical to utilize your shoulder muscles rather than relying on momentum when lifting weights. It's best to start with light to moderate weight so you can concentrate on the muscles working without the use of momentum.

  3. As you press the weight overhead, twist your hands so that your palms face away from you at the top of the movement. Keep this motion tight and close to your body. You should feel a good squeeze in your deltoids at the top of the press.

  4. Lower the weight back down to the starting position, reversing the motion of your hands as you lower the weight. Be sure to lower the weight under control to get the most out of this exercise.

  5. Repeat for the desired number of reps.



Common Mistakes

One common mistake people make when doing the Arnold Press is not rotating their palms correctly. Remember to rotate your palms as you press the weights overhead. This will help target all three heads of the deltoid muscle. Another mistake people make is not lowering their weight slowly enough. Be sure to lower the weight under control to get the most out of this exercise.


Benefits of the Arnold Press

A more Aesthetic physique

The Arnold Press is a great exercise for developing a more aesthetic physique. This is because it targets the front, middle, and rear deltoids. It also works the triceps muscles in the upper arm. This exercise is a great alternative to traditional shoulder presses because it targets all three heads of the deltoid muscle. These muscles are often neglected in traditional shoulder exercises.


Improved ROM

The Arnold Press is an excellent mobility exercise. This is due to the twisting activity of the hands. This action helps to loosen up shoulder muscles and improve range of motion. The enhanced range of movement will allow you to execute other activities with greater precision and form. You should perform this action with care because if you are not used to moving weight in this plane, you could injure yourself.


Variations of the Arnold Press

If you want to make the Arnold Press more challenging, there are a few variations you can try.


Variation #1: Seated Arnold Press

The Seated Arnold Press is a great variation for people who have trouble stabilizing their bodies while pressing the weights overhead. This variation also allows you to use more weight than the standing version. To perform the Seated Arnold Press, follow the same instructions as the regular Arnold Press. However, do not stand up between reps. Stay seated on the bench or chair throughout the entire exercise.


Variation #2: Resistance Band Arnold Press

If you don't have access to dumbbells, you can use resistance bands to perform the Arnold Press. This variation is great for people who are traveling or working out at home. To do this variation, loop a resistance band around a sturdy object such as a pole or door handle. Hold one end of the band in each hand and press the band overhead, just like you would with dumbbells. Be sure to keep your core engaged and palms facing away from you as you press the band overhead. Reverse the motion and lower the band back to the starting position. Repeat for the desired number of repetitions.


Variation #3: Single-Armed Arnold Press

The Single-Armed Arnold Press is a great way to increase the challenge of this exercise. This variation puts all the focus on one side of your body at a time. As a result, it forces your muscles to work harder for stabilization. To do this variation, start by holding a dumbbell in your left hand. Perform the Arnold Press with your left arm only. Once you have completed the desired number of repetitions, switch arms and repeat with your right arm.


Variation #4: Cable Arnold Press

The Arnold Press can be made more difficult by using a bar or rope attachment. The cable variation helps you to maintain constant tension on your muscles, which can lead to greater muscular growth. Attach a straight bar or rope attachment to a low pulley in order to do this version. Raise the bar over your head, palms facing your body, and press the bar overhead. As you press the bar overhead, rotate your palms so they face away from you. Reverse the motion and lower the bar back to the starting position. Be sure to keep your core engaged throughout the exercise.



Summary

The Arnold Press is a great exercise for developing shoulder and triceps muscles. It is effective at building the shoulders because it works all three heads of the deltoid muscle. This exercise is also a good mobility exercise because it helps to loosen up shoulder muscles and improve range of motion. There are several variations of the Arnold Press, including the Seated Arnold Press, Resistance Band Arnold Press, single-armed Arnold Press, and Cable Arnold Press. Choose a variation that best suits your needs and fitness level. If you want to build bigger shoulders, the Arnold Press is a great exercise to add to your workout routine.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


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