Let’s PUMP you UP with this week’s White Label Exercise Explainer: Arnold Press

Let’s pump up the energy with one of the most iconic moves in strength training: the Arnold Press! 🏋️‍♂️ Because really .. who doesn’t want to channel their inner Arnold Schwarzenegger 💪 💥

How to Do the Arnold Press:

The Arnold Press is a variation of the classic shoulder press that targets multiple muscles in your shoulders and arms. Here’s how to nail it:

  1. Start by sitting on a bench or standing with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height with your palms facing towards you.
  2. As you press the dumbbells overhead, rotate your palms away from you until they face forward at the top of the movement.
  3. Slowly reverse the motion, bringing the dumbbells back down to shoulder height while rotating your palms back towards you.
  4. Repeat for the desired number of reps, keeping your core engaged and maintaining control throughout the movement.

Coaching Cues:

  • Keep your chest up and your back straight throughout the exercise to maintain proper form.
  • Engage your core muscles to stabilize your spine and prevent arching in your lower back.
  • Focus on a smooth and controlled motion, avoiding any jerky movements or swinging of the weights.
  • Squeeze your shoulder muscles at the top of the movement to maximize the effectiveness of the exercise.

Common Errors to Avoid:

  • Shrugging your shoulders: Keep your shoulders down and away from your ears to avoid unnecessary tension in your neck and traps.
  • Using momentum: Control the movement with your muscles rather than relying on momentum to lift the weights.
  • Overarching your back: Maintain a neutral spine position to prevent strain on your lower back.

Muscles Worked: The Arnold Press primarily targets the deltoid muscles in your shoulders, including the front, side, and rear delts. Additionally, it engages the triceps and upper chest muscles as synergists, providing a comprehensive upper body workout.

Why It’s Great: The Arnold Press offers several benefits that make it a standout exercise in any strength training routine:

  • Versatility: By targeting multiple shoulder muscles and incorporating rotation, the Arnold Press helps improve shoulder stability and mobility.
  • Functional strength: The dynamic nature of the movement mimics real-life activities and sports motions, making it a valuable addition to any functional fitness program.
  • Muscle symmetry: By working each shoulder independently, the Arnold Press helps correct imbalances and ensures balanced muscle development.
  • Variety: Adding variation to your workouts keeps things exciting and challenges your muscles in new ways, preventing plateaus and promoting continued progress.

Get Your Clients Pumped! 💥

Ready to share the power of the Arnold Press with your clients? 🚀

Download the White Label Workout file now and add this dynamic exercise to your training arsenal!

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Looking for White Label Exercise Explainers in VIDEO form??

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Guess what? We’re getting EVEN MORE PUMPED UP tomorrow – in our white label workout of the week! Any guesses what it’s gonna be?

And remember, if you have any questions or need support, I’m here to help. Let’s crush those fitness goals together! 💪

xoxo ~ Ro ~ Your Online Fitness Specialist