If you are all about lifting life, you know that nothing says “I LIFT” like a pair of full round massive shoulders. A set of cannon ball like shoulders makes you look really powerful and strong, even when wearing clothes.
So if you are really serious about building those bolders shoulders, you need to incorporate in your shoulders day this exercise. The father of bodybuilding name it… Yeah you got it, it’s the Arnold Press!
The main purpose of this exercise is to work as much muscle mass around the shoulders as possible. It targets mainly the anterior deltoid, but it also works a handful of other muscles – the lateral deltoid, supraspinatus, triceps brachii, middle and lower trapezius, as well as anterior serratus.
The Arnold Press is a slightly awkward exercise, but it is very beneficial because it hits the front and side heads of your delts. Arnold Press, shoulder press variation, shows how you can work the different heads of the deltoids and get some unique muscle building benefits. Arnold Press is included as one of the Top Best Shoulder Exercises.
One of the primary benefits of the Arnold Press is that the Arnold Press gives a wide range of motion. This wide range of motion you get when you lower the dumbbells doing the Arnold Press gives the shoulder muscles a maximum stretch that other shoulder exercises lack. This extra range of motion allows for the recruitment of more muscle fibers and a stronger contraction, both resulting in a more intense workout.
A second benefit is the Arnold Press isolates the shoulder muscles. Isolating the shoulder causes more of the weight to be put on the intended muscles (the deltoids) resulting in a more effective and harder shoulder workout.
How to Perform the Arnold Press:
– Sit on the edge of a flat bench or in a seat with a padded back for support. Grab a dumbbell in each hand and hold them with your palms facing inward just below eye level. Your elbows should be flexed.
– Lift the dumbbells and push upward while you slowly rotate your hands forward. Note: at the top of the press, your palms should be facing outward. You should lift until your arms are ALMOST completely straight. There is no need to lock out, but you should try to force you delts towards the ceiling.
– Slower lower the dumbbells while you rotate your hands back to the starting position so that your palms are facing inward again.
Complete 8 to 12 reps for 3 to 5 sets.