Press of Arnold. Shaking your shoulders

The whole world knows who Arnold Schwarzenegger is. Also, many are aware of the heights he reached in his time: the seven-time Mr. Olympia, the Hollywood star and politician. But very few people know the information and that during his athletic heyday Arnold developed several of his own exercises on the basis of the already available (so to speak, finished and idealized). Today we will get acquainted with one of them. Arnold's wrestling is an effective exercise for the shoulders.

Preparing for action

Before you begin the exercise, you need to create the necessary conditions for this. Arnold Schwarzenegger's wrestling presupposes a standing or sitting position of the body. In this article we will consider the second option (the first one will be absolutely identical). To perform such an exercise, a bench is suitable, which needs to be raised to almost 90 degrees (slightly less). Dumbbells need to be taken easier than those that are taken for a routine bench press on the shoulders. Sit comfortably on the bench and lift the shells to your shoulders, taking the original position similar to the standard bench press. The feet should be completely standing on the floor, first spread them widely. Brushes should be rotated in such a way that the palms are directed toward the face. Elbows must form a right angle. After that, you can begin to perform the Arnold bench press.

Technique of execution

Both dumbbells need to be squeezed out simultaneously, and during the movement turn the palms inward. Thus, when you perform Arnold's press, twisting occurs. At the top point, the palms will look in the opposite direction, that is forward. Also, at this point, do not fully straighten your arms in the elbows, keep them slightly bent. After a brief pause slowly and slowly return the dumbbells to their original position, not forgetting about twisting. At the bottom point, the elbows should form a right angle, and the palms should look inward, that is, directly on the face. After a short pause, continue the exercise, making about 10-12 repetitions per approach. In the sum should be about 4-5 approaches.

A few tips

At the start, you need to keep your elbows at shoulder level. It is not recommended to lower them below the specified level. With this technique, the voltage in the deltas will be constant, even at the initial position. Do not run after high working weights. All you need to do is to properly and efficiently pump your shoulders, and you can do this with small scales. It is recommended to resort to periodic changes in the trajectory of the dumbbell movement . For example, in the first approach, squeeze them exactly upward along a straight trajectory, and in the second approach - to reduce them to one point above their heads. Performing Arnold's press in this way (the technique can change insignificantly), stimulation of effective and timely growth of deltoid muscles will be achieved . This is the difference between this method and the standard one - here the shoulder muscles receive an increased load and experience a constant voltage. Because of this, they are much faster pumped and more efficiently hammered.