How to do Arnold Press with the right form

DID You know that bodybuilder, actor, former governor, and (okay okay, Fictional) Does Terminator Arnold Schwarzenegger have a full weight lifting step named after him? This is called arnold press and is basically a variation of a shoulder press that gives your deltoid (shoulder muscle) and abs a serious workout.

“The Arnold Press is a great way to get upper shoulder strength,” says personal trainer Marit Summers. “And, as always, we have to use our core.”

Shoulder strength is an important part of any strength training routine. Not only will it help you with a ton of efficient movement like taking things out of the cabinet or picking up grocery bags, it’s an important part of maintaining proper posture and preventing your shoulders from tilting forward.

An Arnold press with the correct form is about controlled rotation and lifting. You start with your weights in front of your face, upper arms parallel to the ground, elbows bent 90 degrees and palms towards your head. Then you open the elbows on either side of your shoulders, bend them and rotate the palate forward. Next, press those weights over your head as you straighten your arms. And then reverse the move as soon as you bring your arms back to the starting position.

You might just be able to say, the steps involved a bit. And with so many moving parts (literally), there are a lot of elements that can go wrong and keep you from getting the most out of your Arnold press.

In the latest installment of The Right Way, Summers walks us through the common mistakes he sees when people try to push like Arnold.

Mistake 1: Pressing too far forward

The first possible hazard is in the position of the press. Do you lift your arms straight up with control? Or are you putting weight in front of your body, which Summers says is “not efficient” (not to mention that it doesn’t feel good on that shoulder).

Mistake 2: Using momentum

Another common mistake is to use momentum to force movement instead of attracting your muscles. The key is to detect if your upper body and arms are flailing like a swollen tube.

Mistake 3: Forgetting your core

Finally, an important and missed element of this move is শ্চ surprise, surprise করা to attract your core! If you want to stabilize your upper body in a way that enables you to rotate and twist your shoulders properly, you need to use your ab muscles.

Watch the complete breakdown of Summers’ shoulder-headed Arnold Press in the video above.

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