Arnold Bench Press. How to do the exercise of the bodybuilding legend correctly and for what?

Arnold Bench Press. How to do the exercise of the bodybuilding legend correctly and for what?

Find out why you should definitely use it in your workouts.

The exercise got its name because it was developed and constantly performed by Arnold Schwarzenegger, perhaps the most authoritative person in the world of bodybuilding. The press became popular because it is excellent for pumping deltoid muscles, it was used by many athletes, but in the history of bodybuilding it went under the name of Arnie.

مدرب لياقة بدنية على مستوى عالمي

The Arnold press is an upper limb girdle exercise performed sitting on a bench with dumbbells, the shoulder, elbow and wrist joints are involved.

What pumps the Arnold bench press?

The main muscle groups involved in the movement (agonists): deltoid muscles (mainly the anterior and middle bundle), triceps, the upper part of the large pectoral muscles, as well as synergistic muscles responsible for shoulder rotation: clavicular-shoulder, supraorbital and plantar muscles.

The Arnold press is a rather injury-prone strength exercise because it combines isometric (static) and dynamic loads on the shoulder muscles, as well as on the shoulder rotator cuff. It is necessary to follow the technique to avoid trouble. It is equally important to choose the load: during the approach you can drop the dumbbells from your hands because of muscle strain.

The main advantage of this variant of the press is the improvement of relief and detailing of the muscles of the shoulder girdle due to the prolonged presence of muscles under load, a combination of different modes and ranges of work.

How to perform the Arnold press correctly?

To begin with, it is necessary to stretch the shoulder muscles and rotator cuff beforehand, and then you can start performing the press.

Remember, you should start with a minimum weight, try to take two-three-kilogram dumbbells and do a few repetitions with them. Gradually increasing the weight of the shells, you will come to the optimum for yourself. We remind those who have forgotten, the optimal weight is when you can freely perform the exercise without breaking the technique, but the last few repetitions are given to you with difficulty.

أسلوب التنفيذ

• Starting position – sitting on a bench with a vertical backrest, back tightly pressed against the bench, feet on the floor in a stable position, legs bent at the knees at right angles.
• Take the dumbbells, turn your hands so that your palms are facing your face, shoulder bones parallel to the floor, forearms perpendicular to the floor and parallel to each other.
• As you exhale, perform an upward press, at the top point the dumbbells should be in projection over the shoulder joints.
• As you press up, when you reach 60 degrees between the shoulder bones, turn your palms and dumbbells outward. At the top point, the arms should be fully straightened but not locked at the elbows, with the palms facing forward.
• On an inhalation, smoothly return to the starting position.
• Do not deviate the body backward during the exercise.
• Perform dumbbell presses smoothly, evenly, without jerks and jolts.

The number of approaches will depend on your fitness and the desired result. Arnold press can and should be combined with other exercises on the arms, so that all muscles are pumped evenly.