Arnold's correct action explanation

There are many exercises in training, and it is important to choose good exercises during training, because the training effects and practices of each exercise are different. Arnold pressing is a sport that uses dumbbells, and of course Arnold pressing is also particular. What is the correct action of Arnold pressing?

Arnold pressing correct action

1. Sit on a chair, step on the ground with your feet, bend your arms and elbows in front of you, hold the dumbbells with both hands, and focus your fists inward. Together.

2. During the pressing process, the center of the fist rotates from facing toward the body toward the front, and the arms of both hands rotate from the front to the top of the head, and lift it to the position where the arms and the ground are perpendicular to the front, and the elbow joint is slightly bent, and then lowered and restored to the initial position according to the upward movement trajectory.

Common errors of Arnold pressing

Error: Shrugging, the elbow joint is super extended and locked at the top of the upward lift. When pressing, the arm does not turn from the front of the body to both sides of the body. .

Solution: Keep the shoulder joint stable, keep the elbow joint slightly bent, and the arms should be turned from the front side of the body to both sides of the body.

Arnold's precautions for pushing

1. Try not to push the press to the highest point where the arms are fully extended, otherwise the elbow joint will be locked, and the deltoid muscle will not exert much force, almost completely relying on the bones to support the weight. If you stop before the elbow joint is straightened and start to lower the dumbbells, the practice effect will be greatly enhanced.

2. The movements need to be strictly completed to ensure that the dumbbell is completely under your control.

3. Don’t focus too much on lifting the dumbbell over the head, otherwise your arms will start to shake and tend to borrow force.

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