Stop F*cking Up The Arnold Press (PROPER FORM!)
Do you know how to do an Arnold Press? If not, you're in luck. In this video, I am going to show you exactly how to perform a dumbbell Arnold press so that you can perform the exercise every time without making a mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get your Arnold press form right every time you do it.Step 1 of this Arnold press tutorial is understanding the goal of the exercise itself:
When Arnold Schwarzenegger developed this shoulder press, he was trying to create an exercise that encompassed the entirety of the shoulder. Arnold wanted the Arnold press to be able to target the front delt, the middle delt, and the rear delt. Ironically, the rear delt has only 11% contribution to the entirety of the press, so while that might have been his goal, the Arnold press doesn't sufficiently hit the rear delts. If you wanted to target the rear delts, you would need an exercise that allows for the elbows to get into extension behind the body, such as with a seated cable row.
Step 2 of this Arnold press how-to is the starting position:
I often see people start the Arnold press by resting the dumbbells on their front delts. This is a mistake. Instead, you want to hold the dumbbells out in front of you slightly; just enough to where your wrists are stack above your elbows. Doing this will ensure that you taking any potential strain off your wrists and elbows while you press. It will also help with front delt activation at the beginning of the exercise.
Step 3 of this Arnold press form guide is timing and elbow position:
This seems to be where everyone gets it wrong with the Arnold press. We know that if our arms are too far out in front of us, the load of the exercise will be shifted to the front delt as opposed to the middle delt. If our arms are too wide and nearly mimicking a behind the neck press, we are shifting the majority of the load onto the middle delts. If hitting both delts is the goal, then this is a problem that comes down to timing.
Here is where the timing gets messed up. If you rotate the dumbbells too early, the tendency is to allow the elbows to go wide. As I mentioned before, having wide elbows while pressing will shift the brunt of the load to the middle delts. This is also an issue when it comes to pressing in the scapular plane; the safest way to press weights overhead. You want to keep your elbows slightly forward and if you are rotating too early and allowing the elbows to drift wide, you are messing with proper shoulder biomechanics.
What happens if you rotate the dumbbells to late on the Arnold press? Well, if you want to being performing the Arnold press with proper form, you don't want to do that either. The problem here is that rotating too late causes the load to shift to the front delts. This is because the elbows are staying directly in front of your body through the entirety of the press.
So what is the right timing? Press the dumbbells up and rotate them as soon as they get to the level of your forehead. This is the optimal timing for targeting both the front and middle delts throughout the Arnold press and is exactly how you get the form right every time.
Step 4 of this Arnold press how-to is considering sitting versus standing when pressing:
The age old question when it comes to any shoulder press: should I be sitting or standing when pressing weight overhead? It's a common question that has no right answer as either one will work. I prefer the standing variation of the Arnold press because it gets you on your feet and more athletic. Typically, you would use lighter weights here due the demand on the core but you can add in a little cheat with some leg drive, similarly to a push press. If you are seated, you can typically use heavier weights, but I caution you with sitting on the bench...
It is commonplace when someone is sitting on a bench and doing an Arnold press (or any other overhead press for the matter) to drive their feet into the ground to lift heavier dumbbells and in doing so, driving their back into the pad behind them. This disrupts normal scapular rhythm when pressing overhead and is something you want to avoid.
Now that you know how to Arnold press correctly, you will not only be able to set a good example for other gym-goers, but you will eliminate any risks that comes along with the traditionally performed version of this exercise. When it comes to form on an Arnold press, how you do it is going to determine whether you are setting yourself up for injury or if you are going to build bigger shoulders without that risk.
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