A pair of broad, round shoulders is the epitome of "Yes I lift." Even when wearing clothing, a set of shoulders that resemble cannon balls gives you a tremendously strong and powerful appearance. The Arnold Press is one of the best workouts for developing shoulders, which we are showcasing to you today.
The legendary Arnold Schwarzenegger created this shoulder exercise to gain bulk. Learn how to perform the Arnold Press and develop huge shoulders by following this step-by-step tutorial.
The Arnold Press: worked muscles
The Arnold Press: worked muscles
The basic goal of this exercise is to engage as many shoulder-related muscles as you can. Although the anterior deltoid is the main muscle it exercises, the lateral deltoid, supraspinatus, triceps brachii, middle and lower trapezius, and anterior serratus are all involved.
Press execution for Arnold
- With your hands facing inward while seated on a bench, take two dumbbells and place them in front of your shoulders.
- Bring your elbows to your sides to begin the pushing motion. Start turning your palms inward at the same moment. The palms should be pointing in the same direction at the midpoint of the movement.
- You should keep twisting your arms as you stretch them. You should be in a posture similar to a regular dumbbell press at the conclusion of the exercise.
- Reverse the rotating pattern and reposition the dumbbells so that their palms are towards your body and in front of your shoulders.
The Arnold Shoulder Exercise
Richard Press 4-5 sets of 8–10 repetitions
Side Lateral Standing 4-5 sets of 8–12 repetitions
Rear Lateral Sitting 4-5 sets of 8–12 repetitions
Side Lateral Cable 3–4 sets of 10–12 repetitions
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