Methods of muscle mass: press Arnold

Bench Arnold - a very effective exercise for those athletes who want to build and strengthen muscle mass. method name does not mean that its author was a world famous athlete, actor and politician Arnold Schwarzenegger. In fact, the exercise was invented much earlier, but its popularity among bodybuilders is actually acquired through "Iron Arnie", which has repeatedly proved its achievements its effectiveness. Moreover, complicated technique Schwarzenegger the lift.

Preferred methods of increasing muscle mass

Arnold believed that the special technique of the exercise in the deltoid muscle with weights is the most effective to achieve the perfect result.

With this exercise, an athlete fairly quickly develop deltoids, which contribute to the formation of the shoulders. During the training load on the muscles is distributed differently: the main blow assume front beams, somewhat less - the average, and quite a bit smaller. With proper execution of exercises between the deltoid and pectoral muscles eventually formed a clear boundary.

From the traditional bench press exercises Arnold different wider range of motion. At the time of rotation of brushes when expelling the dumbbells upward the deep muscle fibers are incorporated into work, increasing in volume and is raised inside the delta. Also, simultaneously with the dexterity to work actively involved rotator muscles.

Bench Arnold. performance technique

Sit on the bench and firmly pressed his back against her back. Before starting the training you should make sure that the back is adjacent to it exactly 90 degrees.
The legs bent at the knees and positioned perpendicular to the floor. Feet are fixed and fully adjacent to the floor. Hands with dumbbells are raised to the level of the neck, the elbows bent all the way and are arranged parallel to the trunk or protrude slightly forward. Palm directed towards the person. This is followed by a deep breath and breath holding time in lifting dumbbells in a vertical direction.
It is necessary to concentrate on the neck muscles and make sure that the head is at this point does not deviate from its initial position. Lifting dumbbells to the level of the crown, you need to slowly expand the brush outside.
It should be remembered that at the time of turning the hand a little divorced, and at the top are reduced again. When the elbows are fully extended, you must gently exhale and stretch the deltoid muscle as much as possible.
After 3-5 seconds, slowly lower the arms and standing on the shoulders, expand the brush to its original position.

Recommendations of experienced bodybuilders

We can not neglect the simple rules for maximum safety and efficiency:

1. When lifting dumbbells should keep them in front of the body, and then, when the elbow is gradually unfolding in the hand, wrist and shoulder joints should continue to rise symmetrical plane of the housing. If all goes well, the initial load is delta front, further work included in the keyed-shoulder and the supraspinatus muscle.

2. During lifting unacceptable jerky movements that may contribute to an overload of different groups of muscles and spine. Exercise is carried out smoothly and slowly.

This type of bench press is widely used and practiced among weightlifters, gymnasts, swimmers and other athletes. There is not only used the classic Arnold press, but press standing and even lying down.

The Variations

Bench standing a little different from the usual. In it are also involved shoulder muscles, but in this case the focus is on strengthening the lateral delts. Many professional athletes choose to press Arnold sitting as an effective exercise for increasing muscle mass. A bench standing is not really suitable for increasing shoulder strength as the impact on the triceps, he has minimal.

Athletes wishing to increase the strength of the triceps, the methodology used in the bench press barbell supine position - lying bench Arnold. To do this, the athlete lies on a bench and takes the bar grip at shoulder width or slightly narrower. This depends on the athlete's physique and convenience when lifting. The optimum width should feel your chest muscles, and if the grip is too small, the feeling of stress goes on the triceps. The rod is lifted vertically upward.

After studying with heavy dumbbell or barbell is necessary to take a break and continue, but with lighter weights. Exercise is performed in 4-6 sets of 5-7 reps. This training helps to prevent pain in the shoulder.

The effectiveness of techniques

There is no consensus among the professional and novice bodybuilders not, but they definitely point out the effectiveness of such exercises as bench Arnold. Also advised to eat only natural products with a high content of protein, which promotes the natural growth of muscle mass. Steroids are strictly prohibited. After the class needs a planned vacation.

The typical error

Run Arnold press, young athletes should use an acceptable weight, since the use of heavy loads not only entails the risk of injury, but also violates the equipment and the effectiveness of the exercise.
When this happens bench gradual inclusion in the work of all beams and sections of the deltoids. As a result, sudden movements muscles will not work as it should, in addition, to work on and the spine, increasing the strain on the back, and thus increase the risk of injury.