The Arnold bench press is a popular basic exercise for developing deltoid muscles. As you might guess from the name, it came into widespread use thanks to Arnold Schwarzenegger, who built his entire shoulder workout around it. This exercise has its advantages over the classic seated dumbbell press. For example, it more strongly involves the middle bundle of the deltoid muscle, due to which the shoulders become larger.
Today we will figure out how to do the Arnold bench correctly and how to apply this exercise in your shoulder workouts.
Benefits and contraindications
This exercise is intended for experienced athletes who know how to correctly feel the work of the deltoid muscles. Most often, it is placed at the end of the workout in order to finally finish off the already tired front and middle beams. Remember that the shoulders "love" pumping very much, this is the basis of their growth. Considering that before the Arnold press you did various swings, pulls to the chin, abductions in simulators and other presses, the blood filling will be enormous.
The benefits of exercise
Its main advantage of a relatively simple seated dumbbell press is a slight twist of the dumbbells. This makes the middle deltas work harder. It is due to the development of the middle bundle of deltoid muscles that the visual shoulder width is created.
It is also a good aid for other pressing exercises. By pumping your front delta well in this exercise, you will feel more confident when working with large weights in exercises such as bench press or standing. Remember that a strong bench press is impossible without strong front deltas, and the Arnold press is perfect for this.
Contraindications
The exercise should not be performed with heavy weight. The optimal working weight is about 25-35% less than a classic seated dumbbell press. This will reduce the stress on the shoulder joint and rotator cuff at the lowest point when you move the dumbbells slightly forward. Accordingly, the number of repetitions can be increased to, say, 15. Too much weight will put a strong load on the rotator cuff of the shoulder, for an untrained athlete this poses a huge risk of injury. The story is similar for those who have already had shoulder injuries. The weights in the bench exercises should be small for you, it is better to work in a multi-repetition mode. More blood circulation, less risk of injury, what else do you need for a good shoulder workout?
In addition, if you perform the exercise while standing, a fairly strong axial load on the spine is created. It is recommended to refrain from working with maximum weights and use an athletic belt for prevention.
What muscles work?
The main work is performed by the anterior and middle bundles of the deltoid muscles. Triceps is also involved in the movement. A small part of the load is taken by the supraspinatus and infraspinatus muscles.
If you perform the Arnold press while standing, an axial load is created on many stabilizing muscles, including the extensors of the spine, hamstrings, abdominal muscles, and trapezius muscles.
Arnold press types
The exercise can be performed while standing or sitting. To perform while sitting, you will need a bench with an adjustable tilt angle. Often people put the backrest perpendicular to the floor, but this is not entirely correct. It is better to make the angle slightly less than the right angle, so it will be easier for you to focus on the shoulder work.
Seated exercise option
Seated Arnold Press is done as follows:
- Sit on a bench, press firmly against the back. Raise the dumbbells to shoulder level or ask your partner to hand them to you. Extend your hands with your knuckles forward. This is your starting point. By rotating the hands, the dumbbells are located slightly in front, this will increase the load on the front delta.
- Start squeezing the dumbbells. When the dumbbells are approximately at forehead level, begin to unfold them. The press is done on exhalation. You need to schedule the time so that you are completely finished turning by the time you squeeze them out to their full amplitude.
- Without stopping at the top, gently lower them down. With a turn, the principle is the same - we finish turning the dumbbells at the same time as lowering. The entire negative phase of the movement takes place on inspiration.
Standing exercise option
Arnold's bench press is done as follows:
- The hardest part of this exercise is to throw the dumbbells up. If you cannot do this without cheating with your whole body, then the weight is too heavy. Work with a weight that does not cause you discomfort when lifting dumbbells to shoulder level.
- Straighten up, keep your back straight, push your chest slightly forward and up. Turn the dumbbells so that your hands are knuckle forward. Start pushing them up in the same way you did for the seated press. The most important thing is not to help yourself with your feet. The movement should be carried out due to the isolated work of the shoulders. There should be no cheating, side deviations or rounding of the spine.
- Inhaling, lower the dumbbells to shoulder level, while expanding them.
Common mistakes during exercise
The Arnold press is not the most technically simple exercise in our CrossFit section. Many "do not understand" him, not seeing much of the difference between him and the usual sitting dumbbell press. If you are one of this number, follow the guidelines below to understand the whole point of the exercise:
- During the entire approach, the gaze should be directed strictly in front of you.
- Fully straighten your elbows at the top, but do not make long stops. At this point, your shoulders relax and the effectiveness of the exercise decreases.
- You do not need to hit the dumbbells against each other at the top point - take care of sports equipment.
- The optimal rep range for this exercise is 10-15. This will give a good pump and create all the prerequisites for the growth of mass and strength.
- Find the best dumbbell position for yourself. Do not be afraid to bring them forward a few centimeters at the lowest point. If you are using a moderate weight dumbbell, it will not cause injury.
