In working out to increase in body size, Arnold Schwarzenegger is definitely the best example. The icon known for body building brought a revolution to the sport before acting career took off, badging seven Mr Olympia medals before changing course to Hollywood.
The Arnold Press – And How It All Started (short)
The story from there is well-known, all thanks to his unique physique, which of course is a result of his hard work. So, in getting some boulder shoulders, you should preferably go through a page or two of Schwarzenegger’s training guide. Schwarzenegger’s twist on the press is so effective that he spurred muscle growth and the exercise named the Arnold Press.
Former Fitness Director of Men’s health, Gaddou BJ said that the effectiveness of the move is obvious because it has profound effect on the three parts of the deltoid. A lot of people do more work on the frontal part from bench presses and push-ups while the lateral and posterior heads, that many are lacking.
When you work on the medial head, width and thickness is added to the shoulders, with the posterior head, stabilizing the joint of the shoulders, improving posture and providing help to the large sized muscles during rows, pull ups, farmer’s walks and deadlifts.
What’s the Risk Involved When Building Up Shoulders?
If the Arnold press is added to activities done in bodybuilding, it will bring about a great increase in growth but the risks associated with the move should be noted too. Of course, the Arnold press affects all the three section of the deltoid muscle, it also places demand on the shoulder joints in a risky way. As a result of Schwarzenegger’s adjustment, there is a risk of impingement on the shoulders during the rotation of weights, and also an internal muscle rotation is an adjustment one can avoid if possible.
Fitness Editor of the Men’s Health, Ebenezer Samuel, CSCS said that if one is considering the Arnold press but feels pains in the shoulder region, such should do away with weights and look for other exercises to do. He said that the muscles should be focused on in strengthening and straightening the mid-back muscles by first partaking in banded external rotations and superman holds. He later explained that one can through foam rolling and some thoracic spine hones the thoracic mobility.
If one still wants to do the Arnolds press just to be like the “Boss” himself, Samuel gave an advice that such a person should take note of the movements of the dumbbells. Weights should not be over rotated and one must be mindful that palms face the other. A palm not facing the front fully at the top of the lift is good one, according to Samuel.
In taking a first move, you should start with lower weights of about three sets of 6-8 reps. If the form is mastered, you can make use of different loads, mixing low, medium and high reps but one must carefully listen to the body, once the rotator cuff is off, massive shoulders becomes useless.