The Arnold Press
One of my favorite weight lifting exercises is the Arnold Press . It is basically the military press with a twist added, literally.
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.
9 Responses to “The Arnold Press”
By Tips for Body Building on Jul 31, 2010
Thanks for this, ive never heard of the Arnold Press before, im going to try it out this week at the gym.
By Personal trainer Manchester on Aug 10, 2010
The Arnold Press is a great exercise for the shoulders and back. How about an Article on the Cuban Press which is one of my favourites?
By Pilatesring on Aug 18, 2010
Great article. I love this exercises. It is important to start on a light weight and progress once you get the technique perfect to prevent injury. The Arnold press is always a part of my shoulder workout routine.
By Leg Training on Aug 19, 2010
Seems like a good exercise, everyone can learn a lot from Arnold.
By tips to lose weight on Aug 22, 2010
I can tell that Arnold Press can be easily done. Thought weight lifting is not one of my ideal exercise, I’m motivated to try this one.
By seo on Aug 24, 2010
It gives a wider range of motion and it also works more angles of the deltoid and its very nice artical
By Strength Report on Sep 6, 2010
I’ve benefited greatly from the Arnold Press. This along with pull-ups will really help develop the “V-Shape” that really makes you look like a powerful muscle-bound statue.
By Personal Trainer Manchester on Sep 11, 2010
I was just doing the Arnold this morning, awesome exercise!
By Weight Lifting Music on Sep 18, 2010
I tried these with some 35 lb dumbbells yesterday and they were pretty intense. The original way I thought they were done was a little different, but this is worse! lol