Description of the Seated Arnold Press
One exercise used to increase the size and strength of the shoulder muscles is the sitting Arnold press, which is a version of the seated dumbbell press.
The Arnold press, so named for Arnold Schwarzenegger, is an exercise that works the entire deltoid muscle.
Because the exercise requires a prolonged period of time under stress, it is most beneficial to individuals seeking aesthetic benefits, however those looking to gain strength can also do it as an accessory activity.
Guidelines for the Seated Arnold Press
- Decide on the desired weight from the rack and set up an adjustable angle bench to 90 degrees.
- With your hands pointing inward, use a neutral grip to pick lift the dumbbells off the ground. Sit on the bench with the dumbbell ends resting on your knees.
- Place each dumbbell in its proper position by kicking your knees up one at a time in a safe and controlled manner.
- Turn your palms so they are facing you after you have the dumbbells in place.
- Inhale deeply then engage your deltoids and extend your elbows to press the weights above.
- Turn the dumbbells so that your hands face front as you press.
- With slow motion, return the dumbbells to the starting position. Depending on the length of your limbs, this will result in the arms being about 90 degrees lower or somewhat lower.
- Continue till the desired number of times.
Arnold Press Tips While Seated
- For the entire exercise keep your back flat against the pad.
- Keep the head from jutting forward too much.
- Exhale as you press the bicep toward the ear
- Seek treatment for a deficiency in shoulder flexion or thoracic spine extension if you feel any strain in your traps or neck throughout the exercise.
- To help maintain tension in the shoulders, keep the elbows slightly bent at the top and avoid locking them out completely.
- If you are unable to fully extend your elbows overhead, it could be a sign of weak scapular upward rotation, which limits shoulder mobility.
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