What's an arnold press?

[WarriorPL]

For bench, is this the 4 move bench press?

Is it when you go Down, up to a 90 degree angle with elbows, back down and then up?

I did this for the first time today, and i must say 8 of them feels like doing 20 regular ones. Is it best to use them for mass or for cutting?

Thanks in advance!

 

[edgecrusher]

I was told an Arnold press is a pressing movement for the shoulders.

You start in a pressing position w/ your palms pointing towards your head. AS you press, you rotate your hands till the ends of the dumbells are facing each other, and your palms are facing forward.

 

[backlash79]

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

 

[m0t03]

Anybody do this excercise, Ive never seen people do it. Just wondering if its worth it to throw into my shoulder routine.

Mike

 

[backlash79]

i like it as a secondary, but i'd uuslly do DB or BB presses first. i throw it in htere eery once in a while .

 

[Shark01]

Anybody do this excercise, Ive never seen people do it. Just wondering if its worth it to throw into my shoulder routine.

I love doing Arnold presses (the guy above described it right). You get a great burn from them and isn't as boring as straight mil press.

 

[JoBu]

In theory you're hitting the different heads in one movement...sounds reasonable. I'll put them in the rotation.

JoBu

 

[skaman607]

they might hit your rotator cuffs a bit too

 

[edgecrusher]

They are also very good for training while you have a shoulder injury. The start position seems to put less pressure on the overall delt.

 

[young guns]

i made them my main pressing movement for awhile and was doin heavy weight with them, and i had alot of joint pain. something to do with the starting movement being in from of the body that puts alot more stress on the joints/rotators. one thing i will say, they give the delts a damn good burn, but the joint pain was gettin too bad.

 

[DrBones]

Hard on the cuffs.... Arny presses are big time hard on the good old rotators... they make mine ache anyways...

 

[edgecrusher]

i made them my main pressing movement for awhile and was doin heavy weight with them, and i had alot of joint pain. something to do with the starting movement being in from of the body that puts alot more stress on the joints/rotators. one thing i will say, they give the delts a damn good burn, but the joint pain was gettin too bad.

Where exactly was your starting position for this movement? When I do mine, the end of the bell is sitting on my shoulder.

 

[Exodus]

true arnold presses are started like your at the top of the db curl position. that is too stressful on my joints as well.

so i start with my arms rotated in, just a little before you get to hammer curl position the then rotate while pressing.

with this modified version i can also do this with bb military press.

these are the number 1 exercise for building the shoulders. last week i did 3 sets of 5 with 70lb dumbells slow, no bouncing and under control. this week i did 5 sets of 5 with 140lb barbell same way. both standing.

just play with it to customize it for you.

X

 

[zackdarnell]

true arnold presses are started like your at the top of the db curl position. that is too stressful on my joints as well.

so i start with my arms rotated in, just a little before you get to hammer curl position the then rotate while pressing.

with this modified version i can also do this with bb military press.

these are the number 1 exercise for building the shoulders. last week i did 3 sets of 5 with 70lb dumbells slow, no bouncing and under control. this week i did 5 sets of 5 with 140lb barbell same way. both standing.

just play with it to customize it for you.

X

How do you rotate your arms if you are using a barbell?