The whole world knows who Arnold Schwarzenegger is. Many are also aware of the heights that he once achieved: the seven-time Mr. Olympia, the Hollywood star and politician. But few people also have information that during his athletic heyday Arnold developed several of his own exercises based on existing ones (so to speak, refined and idealized). Today we will meet one of them. Arnold's bench press 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 bench press suggests a standing or sitting position of the body. In this article we will consider the second option (the first will be absolutely identical). To perform this exercise, a bench is suitable, which you need to raise to almost 90 degrees (slightly less). Dumbbells should be taken easier than those that are taken for a regular bench press. Sit comfortably on the bench and lift the shells to your shoulders, thereby taking the starting position, similar to the standard bench press. Feet should be completely on the floor, pre-spread them wide. The brushes must be rotated so that the palms are directed towards the face. The elbows should form a right angle. After that, you can begin to perform the Arnold bench press.
Execution technique
Both dumbbells need to be squeezed at the same time, and in the process of movement, turn your palms inward. Thus, when you do the Arnold bench press, the curl occurs. At the upper point, the palms will look in the opposite direction, that is, forward. Also, at this point you should not completely straighten your arms at the elbows, keep them slightly bent. After a short pause, slowly and slowly return the dumbbells to their original position, not forgetting the twisting. At the lower 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 set. In total, you should get about 4-5 approaches.
Some tips
At the start, you need to keep your elbows at shoulder level. It is not recommended to lower them below a given level. Using this technique, the voltage in the deltas will be constant, even at the starting position. Do not chase high working weights. All you need to do is correctly and efficiently pump your shoulders, and you can do this with the help of small weights. It is recommended to resort to periodic changes in the trajectory of the dumbbell. For example, in the first approach, squeeze them exactly up along a straight path, and in the second, reduce them to one point above your head. Performing Arnold's bench in this way (the technique may change slightly), stimulation of effective and timely growth of the deltoid muscles will be achieved . This is what distinguishes this method from the standard one - here the shoulder muscles receive an increased load and experience constant tension. Because of this, they are pumped much faster and more effectively clogged.