For those who are just starting to exercise, it can be difficult to decide what exercises are the best. There are so many different exercises that all require their equipment. Or just take up too much space in your house! We are here to clear the difference between Arnold Press vs Shoulder Press. Many people get confused between these two exercises but in this article, all your doubts will get cleared if you read till the end.
Arnold presses are a shoulder exercise that primarily targets the deltoid muscle. They can also indirectly stimulate or strengthen other muscles. Such as the triceps and biceps, which might assist with stability during the movement. The Arnold press also works your anterior and posterior deltoids, upper chest, lats, triceps and traps. Because of this wide variety of muscles being targeted, the Arnold press is a great exercise to use during high repetition sets.
In general, this exercise is very common in bodybuilding routines. It can be performed using a dumbbell or barbell. Dumbbells allow you to have a better range of motion with each repetition because the grip allows you to move your elbows outward. As opposed to lifting weight from a straight bar below your chin (which limits how far apart you can put your arms). However, both methods are equally effective if done properly.
Here’s how to perform your Arnold Press:
Arnold Pressing is a great exercise for the upper body and so you want to perform it with good form. I recommend performing Arnold Presses with one of these 3 sets at the start of your workout.
Always start by warming up properly then proceed to the next section.
Step 1: Start by standing on the ground with your feet shoulder-width apart and hands shoulder-width apart on top of your shoulders.
Step 2: Now press out a small rotation and bend both elbows until they are parallel with the ground in a neutral position. Then slowly rotate back to starting position.
Step 3: Now step forward and pause. Repeat the same movement without pausing.
That’s it! You just did 1 rep of an Arnold Press with your body weight!
Arnold Pressing can be done with dumbbells, barbells, or even kettlebells 5-10 pound weights
Here’s how to perform an Arnold Press with dumbbells :
Step 4: Slowly rotate back to neutral position then rotate forward for another rep.
Step 5: Repeat till you’ve done 12-15 reps (or until failure).
So Why should you Perform Arnold Press?
- The appeal of this exercise is its ability for you to attempt any weight that you’d want to lift. For instance, if you’re a beginner and workout with light weights and want something more challenging. Then this is an awesome choice! Light weights mean low resistance, so it will be easy for you to complete even the very first rep.
- It’s also a great upper body exercise, and is a good medium through which to build strength. When you lift your own body weight, you’re able to burn calories. And develop your muscle fibers without the use of any weights. This allows for a greater calorie burn than an equivalent lift using weights, and can even burn more fat than doing something similar like push-ups.
- It is also much easier on the joints because there are no weights involved that would otherwise cause discomfort. It generally takes less time to complete an Arnold press since doing one single “set” of these is much shorter than doing several sets of push-ups.
- The Arnold press also works your anterior and posterior deltoids, upper chest, lats, triceps and traps. Because of this wide variety of muscles being targeted, the Arnold press is a great exercise to use during high repetition sets.
- The only two downsides to doing Arnold presses are that you’re unable to perform advanced exercises like chin-ups and dips with them. Also, if you’re training in a gym or fitness center, you’ll often be limited in what they can provide for this exercise.
Exercising the muscles of the upper body is a great way to increase your fitness level. One exercise that targets many of these muscles is the shoulder press. The shoulder press is an old-school exercise that can be done with dumbbells or a barbell, but it’s also possible to do this exercise using resistance bands. The basic idea behind it all is to lift the weight from your shoulders at arm’s length upward until your arms are fully extended overhead. From there you slowly return to starting position by either lowering or returning the weight in stages depending on which variation you’re performing.
Using resistance bands will allow you to move around a bit, so there are additional benefits in that you can target other areas of the body as well, depending on how you move your arms. You can also get some cardio benefits from this exercise.
You’ll need a set of resistance bands to do this exercise and you’ll want them to provide ample resistance so that the final lifting motion of your arms is fairly challenging.
Here’s how to perform your Shoulder Press:
Step 1: Attach the band to something sturdy like a pole and then loop it through itself so that one end is shorter than the other. You may consider using an ankle strap if you are concerned about slippage from the handles.
Step 2: Hold the handles of the band as you would a set of dumbbells or barbells. Keep your arms straight and point upward toward the sky. Your shoulders should be down and back and you should be looking straight ahead throughout this exercise.
Step 3: Slowly press the handles up in front of your body until your arms are fully extended above your head. Keep pressing up until the band is stretched to its maximum length, then slowly lower back to the starting position (or slightly lower if you’re not using a full range of motion). Take care not to let your elbows bend as you press up.
Step 4: Repeat this exercise. Try doing a set of ten reps and then another set with a few lighter ones following for a total of four sets. This workout can be done in multiple short sessions if you have time, but it’s also possible to squeeze the entire workout into one longer session.
Step 5: After your shoulder press is complete, focus on working the triceps by stretching one band overhead and then extending your arms above your head as you press down until your elbows are straight (like you’re giving a high five). If space is an issue for you, try pressing the band forward until it’s near the center of your chest before lowering back down to starting position.
So Why Should you Perform Shoulder Presses?
- The shoulder press, also known as the military press. It is a weight training exercise that can help to strengthen and develop muscles in your upper body. It also challenges balance and coordination by requiring you to lift a weight overhead.
- Builds muscle: The shoulder press primarily targets the muscles of your shoulders and triceps, but it also will work some of the chest and back muscles. These muscle groups are essential for everyday activities such as lifting groceries and shaping up after childbirth.
- Improves your posture: Shoulder presses build the muscles in your upper back and shoulders, which supports good posture. This is important because when you lift heavy objects, the muscles of your upper back support the bones of your spine. Shoulder presses keep these muscles strong and healthy.
- Increases bone strength and density: The shoulder press works all the major muscle groups in your shoulders, which increases bone density and strength. This benefits every part of your body by keeping you lean, strong, and healthy.
- Enhances athletic performance: The shoulder press also improves athleticism by strengthening joints such as. Those in your arms, chest, neck, and lower back (the abdominals).
So, now we think you understand the difference between Arnold Press vs Shoulder Press. There are many confusions regarding Arnold Press vs Shoulder Press but after reading this article we think you might have understood some of the points of differences between them.
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