Arnold's wrestling - technique of lying, sitting and standing

Arnold Schwarzenegger is the benchmark for many athletes who are engaged in the development of their body. Thanks to his experience and knowledge of muscle structure, the famous actor and bodybuilder offered a unique exercise for working the shoulders.

Arnold wrestling - what muscles work?

Due to the fact that during the exercise, hands make a turn, different muscle groups are involved in the work. Most of the load falls on three bundles of deltoid muscles. It should be noted that the Arnold press exercise develops deltious muscle fibers that are not involved in the classic press, so the shoulders will look bulky. In addition, triceps, trapezium, the upper part of the pectoral muscles, as well as jagged and supraspinous muscles participate in the work. Arnold's wrist exercises muscles during the whole exercise, which affects efficiency.

Arnold's wrestling technique

Schwarzenegger always paid special attention to the technique of performing exercises, without which it will not be possible to achieve results. There are several important nuances that should be considered when performing Arnold's press.

1. Before performing the exercise, you should carefully stretch the shoulder joints, performing the rotation and dilution.
2. Many make the mistake of using initially a lot of weight, but you need to really evaluate your capabilities and to master the correct technique of execution, you must start with a small load.
3. You can not hold your breath, so exhale should be on the effort, that is, on the performance of the bench press.
4. Carrying out Arnold's press, the technique of which must be observed clearly and without changes, remember that you can not lift dumbbells with jerks, as this increases the burden on the spine.
5. Regarding the number of repetitions, you should gradually reach the level to perform 8-12 times in 3-4 approaches.
6. At the final point of the amplitude of the movement, it is necessary to perform a press as high as possible to achieve a peak contraction of the deltoid muscles.
7. Do not touch each other's dumbbells at the top of the movement. If you ignore these rules, it will disrupt the balance of motion and may cause injury.
8. It is best to perform Arnold's press at the beginning of the training of the shoulder girdle, since the exercise perfectly warms the muscles.

Arnold's Bench Press

This variant of the exercise is considered preferable and it is best to perform it on a bench with a raised back that will support the back in the forward position. This is especially important for beginners, because as a result of doing a press with errors you can injure the spine. The wrist of Arnold sitting with dumbbells is executed according to the following scheme:

1. Sit on the bench and press your back to the seat or keep it in the forward position. Hold the dumbbells at shoulder level with your hands to yourself.
2. Slowly perform the press, and when the dumbbells reach the eye line, you must start turning the palms. Do not start to make a turn before the specified point.
3. When the palms are at the level of the crown, they should be directed to the head. When the hands are fully straightened over the head, the palms should be pointed forward. At the end of the movement, make a stop by exhaling.
4. Repeating the trajectory of movement, only in the opposite direction, put your hands down, taking the original position.

Arnold bench press

Some athletes prefer to perform the exercise while standing, but in this case, the burden on the back rises, which can lead to injury, so make sure that your back is in the forward position. About how to properly do Arnold's bench press, described above, the main thing is not to tilt your back. It is worth noting that this exercise option additionally loads the side beams of the deltoid muscles.

Arnold's Bench Press

Some athletes perform the exercise and from the prone position, which allows you to remove the load from the spine. Such a press Arnold Schwarzenegger implies compliance with a number of nuances:

1. It is necessary to sit on a horizontal bench, placing a full foot on the floor.
2. Keep the dumbbells near your shoulders, and carry out the bench press as described earlier.
3. It is recommended to keep the loin pressed against the bench and not to raise your back.

Arnold's wrestling for girls

In order to have a proportionally developed body, the fair sex should pay attention to the development of all muscle groups and shoulders, including. For this purpose, ideally fit Arnold's press, the technique of performing for girls is no different from the male version, but there are some features that are important to consider:

1. It is necessary to begin training with a small weight to master the technique. Increase the load should be smooth.
2. To improve the aesthetics of the muscular relief, it is necessary to increase the number of repetitions.
3. Do not be afraid that the shoulders will become massive, because for this you need to exercise with a lot of weight and take a lot of protein .