Good shoulder training movements: (Arnold) dumbbell rotation press
The shoulder press is one of the most important movement patterns in training. Whether you are an athlete or an ordinary fitness enthusiast, you should not miss a series of shoulder press movements!
The shoulder press can help you develop upper limb muscle strength and build shoulder muscles, making you more powerful in life and on the sports field. At the same time, strong and strong shoulders will make you more beautiful in appearance. striking!
There are many variations of the shoulder press, which can be transformed into different shoulder press movements through some subtle changes, and each has its own characteristics
Today I will introduce one to you Classic shoulder press variation: (Arnold) dumbbell rotation press
Arnold Press: Named after the famous bodybuilder Arnold Schwarzenegger, it is a Great shoulder muscle training exercise! Adding the factor of rotation to the traditional shoulder press process not only trains the large superficial shoulder muscles, but also strengthens the deep stabilizing muscles of the shoulder (shoulder joint rotator cuff), making your shoulders stronger!
As shown below:
Use a sitting position and choose appropriate dumbbells!
1. Hold the dumbbell up and hang it on your chest, hold the dumbbell with your palms inward, keep your forearms perpendicular to the ground, raise your chest and raise your head to keep your torso stable,
2. Start pushing your shoulders upward: push upward During the process, slowly rotate the forearms and shoulders outward until the arms are completely straightened, with the palms facing forward at the top of the movement.
3. Then slowly rotate the forearms inward when lowering the dumbbells, and slowly lower them. When you reach the lowest point, return to the starting position with your palms facing you.
Training tips:
1. It is not recommended to use heavy weights for training. It is recommended to reduce the usual training weight
2. Keep the movement process in a controlled manner, slow down to control the movement, and maintain stability and smoothness, especially in the eccentric phase!
3. Tighten your abdominal muscles. Keep the trunk stable and the spine in a natural physiological bend.
4. It is recommended not to use this action for people with insufficient shoulder joint mobility or shoulder injuries!