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vertical push
Arnold Press
Search GoogleArnold Press is a intermediate vertical push exercise using dumbbells. It primarily trains shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders
- Secondary
- triceps
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning arnold press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Rotate the palms outward as the dumbbells travel overhead.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical push.
- — Rotate the palms outward as the dumbbells travel overhead.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo arnold press
Regressions
- — Supported or reduced-range arnold press