Big Body Building Tips

The Arnold Press is one of those exercises that has slid in and out of popular use in the muscle-building community over the years. The motion bears the name of its creator, the seven-time Mister Olympia champion who went on to become one of the biggest action movie heroes of all time. Because of its ability to rapidly develop all three deltoid heads in the shoulder, it is one of the few alternative presses that every fitness buff should experiment with at one time or another.

The movement

Unlike standard shoulder presses in which the hand and grip position remain static throughout the exercise, this variation is a bit more complex. To begin with, the exercise is best performed from a sitting position, preferably on a bench that provides some type of back support.

While in that position, a dumbbell should be positioned in each hand, and positioned at around eye level. The palms of the hand should be facing in. From that position, the dumbbells are pressed toward the ceiling. Throughout the pressing motion, the hands should rotate until the palms are facing out at the top of the motion.

Once that point is reached, the dumbbells can be lowered slowly until they reach the starting position once again, with the palms facing towards the body once again. This motion is then repeated for several sets of approximately eight repetitions a set.

Superior growth

These presses work for a variety of reasons. The most impressive reason is the superior degree to which the range of motion is improved. This exercise places just the right emphasis on all three deltoid sections, and does so in a way that gets more of those smaller muscles pressed into action.

In addition, the dynamic grip enables greater isolation of each deltoid head. This results in a greater concentration of weight being placed upon all three deltoid heads during the movement. Finally, the slow pace of this pressing motion ensures that the target muscles are forced to work for longer periods of time under tension.

Look at the champ

The real proof of this exercises real benefits, however, can be seen in the photos of its creator when he was in his prime. Those shoulders were among the main reasons he remained such a top bodybuilding competitor for such a lengthy period of time. New bodybuilding and fitness enthusiasts who want to develop the same type of championship caliber deltoid muscles should make an effort to include the Arnold Press within their exercise regimens.

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