Speaking of the Arnold Recommendation, many people are familiar with it. In fact, the Arnold Recommendation is a famous sport. There are many benefits to the human body when a person does the Arnold press, but there are certain things to pay attention to when doing the Arnold press, but many people don’t know where to practice the Arnold press. So, what muscles does the Arnold Press work? Let’s learn about the Arnold Recommendation!
What muscles do the Arnold press train?
Anterior and middle deltoid muscles.
The correct way to do the Arnold press
1. Sit on a flat bench or a low back bench, then hold a dumbbell in each hand, and place the dumbbell next to At shoulder level, grasp the dumbbell in a pronated position (that is, with the palm facing you). Also look ahead.
2. Rotate your hands outwards, open the dumbbells until the palms are facing forward, and then push them up! The movement trajectory is like a trapezoid! The two dumbbells are close to each other at the top of the movement!
3 . Then slowly lower the dumbbell and internally rotate the shoulders back to the starting position
Common mistakes in Arnold press
Error: shrug, elbow joint hyperextended and locked at the top of the lift, press The arms do not turn from the front of the body to the sides.
Solution: Keep the shoulder joint stable, keep the elbow joint slightly bent, and move the arms from the front to the sides of the body.
Notes on the Arnold Press
1. Don’t move too quickly and maintain rhythmic control to avoid injury.
2. When pressing, try not to push to the highest point where the arms are fully extended, otherwise the elbow joint will be fully extended and locked, and the deltoid muscles will not exert much force, and the weight will be supported almost entirely by the bones. If you stop before your elbows are straightened and start lowering the dumbbells, the effect of the exercise will be greatly enhanced.