{"id":13457,"date":"2025-02-27T06:44:21","date_gmt":"2025-02-26T23:44:21","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13457"},"modified":"2025-02-27T06:44:21","modified_gmt":"2025-02-26T23:44:21","slug":"arnold-press-instructions-tips-muscles-worked","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13457","title":{"rendered":"Arnold Press: Instructions, Tips, Muscles Worked"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div id=\"post-179547\">\n\t<!-- .entry-header --><\/p>\n<div class=\"entry__image\">\n\t\t\t\t\t\t<img decoding=\"async\" class=\"lazy-load attachment-article_featured wp-post-image\" src=\"https:\/\/bodiblog.wpenginepowered.com\/wp-content\/themes\/BeachbodyBlog\/assets\/img\/blank.png\" data-src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/26102143\/arnold-press-960-715x358.png\" data-srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/26102143\/arnold-press-960-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/26102143\/arnold-press-960-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/26102143\/arnold-press-960-340x170.png 340w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/02\/26102143\/arnold-press-960.png 960w\" alt=\"Build Boulder Shoulders With the Arnold Press\" sizes=\"(min-width: 415px) 715px, (min-width: 361px) 394px, 340px\"\/>\n\t\t\t\t\t<\/div>\n<div class=\"entry__content entry-content\" itemprop=\"articleBody\">\n<p><span style=\"font-weight: 400;\">Despite all the noble <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-strength-training\" target=\"_blank\" rel=\"noopener\">reasons to strength train<\/a> \u2014 increasing your bone density, metabolic rate, and mood \u2014 it\u2019s OK if you\u2019re motivated by more superficial goals, like growing some big ol\u2019 arms. There exists an exercise that can help you do just that, which not only has Arnold Schwarzenegger\u2019s stamp of approval, but was also created by the legend himself: the Arnold press.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to helping you chisel a pair of enviable arms, this variation of the standard <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-a-shoulder-press\" target=\"_blank\" rel=\"noopener\">shoulder press<\/a> targets all three heads of the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/shoulder-muscles-deltoid-function-pain\" target=\"_blank\" rel=\"noopener\">deltoids<\/a> and can improve shoulder stability. Here\u2019s how to perform the Arnold press with perfect form.<\/span><\/p>\n<h2>Arnold Press: Step-by-Step Instructions<\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6326346338112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold two dumbbells in front of your chest with your palms facing toward your body, keeping your elbows close to your body. This is your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you press the dumbbells up above your head, rotate your palms out so that when you reach the overhead position, they face away from your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion to lower the dumbbells back down, corkscrewing your hands so your palms end facing your body, and repeat.<\/span><\/li>\n<\/ul>\n<h2>How to Make the Arnold Press Easier<\/h2>\n<p><span style=\"font-weight: 400;\">You can make this exercise more stable by performing it seated. This will reduce the demand placed on your core to stabilize your body and can also allow you to press more weight.<\/span><\/p>\n<h2>How to Make the Arnold Press Harder<\/h2>\n<p><span style=\"font-weight: 400;\">Intensify the Arnold press by increasing your weight or by letting the weights come down to the sides of your body and curling them up before performing each rep.<\/span><\/p>\n<h2>Arnold Press: Muscles Worked<\/h2>\n<p><span style=\"font-weight: 400;\">The Arnold press primarily works two muscles in the arms: the shoulders and triceps.<\/span><\/p>\n<h3>Deltoid<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-169222\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2018\/04\/19102530\/decline-bench-press-600-deltoids.png\" alt=\"Anatomical Diagram of Deltoid Muscles | Decline Bench Press\" width=\"600\" height=\"378\"\/><\/p>\n<p><span style=\"font-weight: 400;\">The deltoid is the muscle on the outside of your shoulder joint. Due to the rotational element of the Arnold press, it trains all three heads of your deltoid:\u00a0<\/span><\/p>\n<h3>Triceps<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-177123\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25143405\/horseshoe-triceps-600-anatomy.jpg\" alt=\"Image of Triceps Anatomy | horseshoe triceps\" width=\"600\" height=\"400\"\/><\/p>\n<p><span style=\"font-weight: 400;\">Like the deltoid, your <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/arm-muscles\" target=\"_blank\" rel=\"noopener\">triceps<\/a> are a three-headed muscle composed of the long head, lateral head, and medial head. The triceps extend your arm at the elbow joint and are worked in exercises like overhead presses, bench presses, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-a-perfect-push-up\" target=\"_blank\" rel=\"noopener\">push-ups<\/a>. You can also isolate them with exercises like <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/tricep-rope-pushdown\" target=\"_blank\" rel=\"noopener\">triceps push-downs<\/a>, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/tricep-kickbacks\" target=\"_blank\" rel=\"noopener\">kickbacks<\/a>, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/overhead-tricep-extension\" target=\"_blank\" rel=\"noopener\">extensions<\/a>.<\/span><\/p>\n<\/p><\/div>\n<p><!-- .entry-content -->\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/arnold-press\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Despite all the noble reasons to strength train \u2014 increasing your bone density, metabolic rate, and mood \u2014 it\u2019s OK if you\u2019re motivated by more superficial goals, like growing some big ol\u2019 arms. There exists an exercise that can help you do just that, which not only has Arnold Schwarzenegger\u2019s stamp of approval, but was &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13457","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13457","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13457"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13457\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}