Of course one of the reasons I like it so much is that it is named after the Governator, who invented or at least renamed it.
 
What weight lifter wouldn’t have fun doing an exercise named after the greatest bodybuilder of all time? All I have to do is envision him while I am doing this weight lifting exercise to evoke motivation and an instant burst of strength.
 
Another positive factor is that Arnold Schwarzenegger himself claimed it was the best overall shoulder exercise. What more reason do I need?
 
The Arnold Press provides a great workout for the shoulders, arms and back. Another benefit is that you get a full range of motion when performing this exercise.
 
I am big on weight lifting exercises that force connecting muscle groups into action. You will feel various points of pressure when doing the Arnold Press. Different sections of the shoulders, arms and back will come into play as you progress through the full range of motion.
 
When you get to the last few reps and fatigue sets in, each separate muscle group will let you know it is benefiting from the Arnold Press.
 
I love that feeling.
 
OK, here is how to do the Arnold Press:
 

• You can be sitting or standing with your feet flat on floor.
• Keep your back straight and head forward.
• Hold a dumbbell in each hand.
• Raise the dumbbells to the top of a “biceps curl” position.
• Your palms should be facing the front of your body.
• Your elbows are facing down.
• Press the dumbbells upward while twisting hands.
• At full extension your palms should face forward .
• Slowly reverse the complete movement on the way down.
   

It is a good idea to start with a light weight until you perfect the motion. There is some strain put on the back, especially as you begin to fatigue, so you definitely want to have the technique down. This will help you stay centered under the dumbbells.
 
That’s it. Now….
 
Get down!  Everybody to the choppa! I hope you enjoy the Arnold Press.

See you at the gym.

• Joewarrior.com – Weight Lifting Exercises – Muscle Building – Fitness

Here are a few points to help you look like a seasoned weightlifter on the bench press.

1. Always warm up first. I often see individuals stroll up to the bench, instantly throw some massive weights on the bar and push out a few stiff reps. Impressive, but not.

For whatever reasons, most weightlifters do not like to be seen attempting a smaller weight, especialy on the bench press. I guess it is simply a matter of pride. Try to discipline yourself to always warm up.

Start with an empty bar or light weight and work your way up. Get the blood and oxygen flowing to your muscles first. Please.

2. Always use correct form – do not cheat. Lift the bar off the rack, lower it steadily all the way down until it lightly touches your chest. Pause, then push it all the way up. Some people like to bounce it off their chest and some even advocate doing so. Most veterans would probably consider it less than perfect form.

Remember, all the way down and all the way up is a real barbell bench press.

3. Do not put on more than you can safely handle. When someone attempts to lift more than they are ready for, the results are usually awkward at best. The barbell will often tilt off center as one end lags behind, or one of the plates will clank dangerously against the rack. A definite recipe for disaster. This is not what is meant by “working to failure”.

Keep the weights under control. You will avoid injury and progress faster.

4. Now for a personal request: Shut up and lift. I am sure you have witnessed a member of the loud family in the weight room. They let everyone know how strong they are by howling like a crazed Sasquatch during the lift.

I realize that a little grunting can sometimes help your effort and encouragement from your spotter may be motivational, but I beg you to use moderation. After all, others are trying to focus on their task at hand.

Keep these points in mind and perform like a veteran on the barbell bench press and other weight lifting exercises.

See you at the gym.

• Joewarrior.com – Weight Lifting Exercises – Muscle Building – Fitness