Seated Arnold Press overview
The Seated Arnold Press is a dynamic shoulder exercise that targets the deltoids, trapezius, and triceps. Named after the legendary bodybuilder Arnold Schwarzenegger, this variation incorporates a rotational element, engaging different muscle fibers and enhancing overall shoulder development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Arnold Press in your strength training routine.
The Seated Arnold Press primarily targets the deltoids and trapezius muscles.
Seated Arnold Press – how to perform
- Step 1: Sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Palms should face your body.
- Step 2: Ensure your feet are flat on the ground, and your back is against the bench for stability.
- Step 3: Start with your palms facing your body and elbows bent at a 90-degree angle.
- Step 4: Press the dumbbells overhead while simultaneously rotating your palms to face forward.
- Step 5: Fully extend your arms at the top, bringing the dumbbells close together without touching.
- Step 6: Reverse the movement by lowering the dumbbells to shoulder height while rotating your palms back to the starting position.
Perform each repetition with controlled movements, focusing on the engagement of the deltoids and trapezius.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a neutral spine throughout the exercise.
- Control the rotational movement of the palms during the press.
- Avoid arching your back or using excessive body momentum.
- Choose a weight that allows you to maintain proper form throughout the set.
Variations
- Standing Arnold Press: Perform the exercise while standing for increased core engagement.
- Single-Arm Arnold Press: Press one arm at a time while keeping the other arm at shoulder height.
- Seated Alternating Arnold Press: Alternate pressing each arm while the other remains at shoulder height.
- Seated Dumbbell Press: Simplify the movement by omitting the rotational component.