Arnold Press Muscles Exercise: Meaning, Method & Perks

Want to build strong muscles but do not know how to do it? It is the right time to learn about Arnold press muscles exercise. The name might confuse you, but don’t worry; we bring you a thorough guide to this workout, featuring its origin, what it is, and how it is done. Just keep reading!

Arnold Press And Its Origin

Let’s begin with the basics ━ what exactly Arnold is and from where it originated. The workout name is derived from the name Arnold Schwarzenegger, who is a seven-time Mr Olympia winner. Apart from this, he also appeared in movies like the Terminator and Robocop, and he was also the Governor of California. 

Arnold followed the intense workout to build muscles. He used to perform an exercise ━ overhead press ━ with a twist. Maybe this is why it is called Arnold press muscles. So if you wish to have more toned shoulders just like Arnold, you must try this. Let us tell you that you can do it at home if you follow a proper guide. Thus, we got you covered. 

How To Do Arnold Press Muscles Exercise On Your Own?

Arnold press muscles exercise involves a few risks; this is why one can perform this at home. Nowadays, you can take online classes to learn the instructions and here it is. 

• Grab the weight- Arnold press muscles exercise requires a dumbbell to perform it. This is the reason it is sometimes called the Arnold dumbbell press exercise. So get the dumbbells based on your capability. 

• Set the form- To make sure you do not end with any injury, set up the form. For this, set your feet strongly on the ground to maintain stability. During this exercise, you only need to move your arms. 
• Pull the dumbbells up- Once you have positioned yourself, pull your dumbbells. It should come to your ear and hold the position in such a way that your palm should be facing you, and your elbows must be at almost 90-degree angles. Remember to exhale when you put the weight up. Hold the position where your wrists, shoulders, and elbows are stretched, but you feel comfortable.

• Push up and twist- Next, push the weight upwards using only your shoulders and triceps. While doing this, your arms should be fully extended above your head. Make sure you keep your elbow open. Also, while pulling the weight up, twist your wrists to rotate the dumbbell 180 degrees in such a way that your palm will be facing away from the body when they go up. This is the right rotation that engages all three deltoid muscles. 

• Stay in the position- Hold this position for one second.

• Lower and twist- Now, bring back the dumbbells down while twisting your wrists in the opposite direction and inhaling the breath so that your palm ends up in the same position they were initially. 

• Hold and repeat- Again, pause in this position for 1 second and repeat the process. 

Additional Tip- It is very important to breathe in and out properly when performing Arnold press muscles exercise. This will maximise the muscle’s stamina and endurance. 

Also Read: How Much Weight Can You Lose In 60 Days

Arnold press muscle exercise variations 

You can also try other variations in Arnold press muscles exercise to get more benefits. We have discussed below the famous Arnold press muscle exercise you can try.

Seated Arnold press

This exercise is for beginners and people who are recovering from a lower back injury. The seated Arnold press provides extra support to the back while giving the deltoid muscles the needed workout. Thai variation also helps in improving the Arnold press form during the workout. 

Single arm Arnold press

This Arnold press muscle exercise variation involves only the arm and requires great strength and focus. Due to the difficulty level, it is not ideal for beginners. Still, people should be cautious while performing the exercise. 

Resistance band Arnold press

This variant is suitable for physically fit people. Resistance bands take over the extra weight on the wrists, making it ideal for beginners. It provides you with additional support to your wrists and assists you in performing better Arnold press muscles exercise. 

Benefits of Arnold press muscle exercise

You can take several advantages when performing the Arnold press muscles workout. They are like:

• Increases the strength and size of the shoulder, triceps and trapezius muscles 
• Increases the core muscles such as obliques, transverse abdominal muscles, lower back, and spinal stabiliser with the standing variation
• Increases the performance of the bench press exercise. 

While this exercise is safe to perform, prevention is good to avoid the risks. So you should always use the accurate form as discussed and avoid pulling extra weight.