What Is It:
The Arnold Press – made famous by the sevenfold Mr. Olympia Arnold Schwarzenegger – is a compound movement combining a shoulder shoulder press with a twist at the bottom. But Jennifer Romanelli, a personal trainer and co-owner of Trooper Fitness's NYC, gives her a touch of her own by breaking the lift up into a pyramid set representing the two different parts of the movement – the rotation and the press
Why do it:
"This is the triple threat of shoulder movement that hits all three sections of the deltoid [the front, the middle, and the rear head] to ensure that you end up with Boulder's shoulders," says Romanelli.
"The Arnold press itself can be added as a superset on chest or shoulder day," says Romanelli. And she realizes that the pyramid set used here at the end of a shoulder workout is a great burnout.
Make regular Arnold presses with light weight to loosen up your shoulders. Then sit down on a bench and grab two medium to heavy dumbbells. Start with the weights at the shoulders, with your palms pointing inwards. Make a turn and swing your arms out so your palms face forward. Then squeeze a shoulder. Return to the starting position and do two turns in a row, followed by two presses. Continue this way until you have completed five repetitions each.
The Training: Press Pyramid
- Arnold Press Pyramid: Sets ̵
Tip: Do 1 Turn and 1 press, followed by 2 turns and 2 presses, set Continue this pattern until you have completed 5 pieces each. This is a sentence.
Safety Tips: This step may stress the rotator cuff. So if you are in pain, stop immediately.