Arnold Shoulder Press
Description
Current governor and six time Mr. Olympia, Arnold Schwarzengger, used this variation of the shoulder press while training for his bodybuilding competitions - which is why it has been dubbed the “Arnold shoulder press”. The variation - which involves alternating the arm position to alternate muscular recruitment within the shoulder - is quite advanced and should be performed using lighter weights than you would normally use for a typical shoulder press.
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Execution
- Select appropriately weighted dumbbells and sit on an upright bench.
- Kick the dumbbells up to a position that has the palms facing the shoulders.
- Exhale, drive the weights overhead and gradually rotate the palms away from the body throughout the motion.
- Inhale and at a controlled speed, lower the weights back down while gradually turning the palms back inwards.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the Arnold shoulder press while in a standing position will draw additional recruitment from the core muscles to maintain the upright position.
Front Rope Raises
Description
Using the cable machine and the rope attachment to perform front raises is yet another effective way to strengthen the front of the shoulders (anterior deltoids). The notable techniques to be employed throughout execution involve limiting the range of motion. On the decent, it is important to stop prior to the hands reaching the top of the thigh. Doing so will keep the resistance on the shoulders between repetitions. Also, the trainee should also be careful not to extend the arms beyond shoulder height to reduce the risk of sustaining an injury.
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Execution
- Attach the rope to the cable attachment and slide it to the bottom of the column.
- While standing with back towards the weight stack, bend down and pull the rope up between the legs.
- Exhale and while maintaining only a slight bent at the elbows, draw the rope straight forward until the hands reach shoulder height. Briefly hold position.
- Inhale and lower the arms back down at a controlled speed until the hands are approximately 6-8 inches from the thighs.
- Repeat until the desired number of repetitions are completed.