In exercise, the Arnold press is a very good exercise, and it is also a very effective exercise. Of course, the benefits of the Arnold press are many, but there are certain things to pay attention to when doing the Arnold press, such as correct movements. Pay attention to the essentials, correct breathing methods, etc. So, what are the essentials of the Arnold Recommendation? Let’s learn about the Arnold Recommendation!
Arnold press essentials
1. Sit on an exercise bench with a backrest, hold a dumbbell in each hand, place it on your thighs, palms facing each other . Then use your thighs to lift the dumbbells and place them in front of your shoulders. Bend your arms with your palms facing you. This is the starting position of the movement.
2. Push the dumbbell upwards and exhale at the same time. While pushing up, rotate your wrist so that your palm faces forward. Until the arms are naturally straightened and the dumbbells stay above the head.
3. Stay at the top for a moment, feel the contraction of your shoulders, and then slowly return the dumbbells to the starting position while inhaling.
4. The above is a complete action, repeat the action to the recommended number of times.
Common mistakes in the Arnold press
Errors: shrugging the shoulders, locking the elbow joint in hyperextension at the top of the lift, and not turning the arms from the front to the sides of the body during the push.
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. 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. , almost entirely relying on bones to support the weight. If you stop before the elbow joint is straightened and start lowering the dumbbell, the exercise effect will be greatly enhanced;
2. The movements need to be completed strictly to ensure that the dumbbell is completely under your control;
3. Don’t focus too much on lifting the dumbbells above your head, otherwise your arms will start to shake and tend to borrow force; this action consists of half a raise and half a press. The front head of the deltoid muscle Both the head and the middle head can be thoroughly exercised. It is an excellent deltoid training exercise.