Arnold Press (seated)
This is an easy enough exercise for most beginners to perform correctly and yet it has a high level of utility for developing strength, range of motion, stability, and flexibility even for the most seasoned veteran bodyweight strength practitioners.
Sit down on an upright bench just like you would do for Overhead Dumbbell Press (seated) and instead of facing the dumbbells forward and beginning with them on the sides of your shoulders you will begin with them in front of your shoulders with your palms facing towards you.
Once you are in that position you will begin to press the dumbbells vertically and rotate them simultaneously and steadily as they move upwards. By the time you reach full extension of the shoulders and elbows at the top of the movement your palms should be faced forwards exactly like they would be on Overhead Dumbbell Press (seated).
After fully extending the shoulders at the top of the movement you will lower them back down in the exact same fashion as you did on your way up letting them rotate on the way down back to their starting position at the bottom again.
When you reach the bottom, smoothly transition into the next rep without letting your muscles relax or go limp. Maintaining this muscle tension at the bottom of the movement will enable your strength to be more fully available for the next rep as well as protecting the shoulder joints by keeping the joint stable with the muscle “pre” tension at the beginning of each rep.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Sit down on an upright bench just like you would do for Overhead Dumbbell Press (seated) and instead of facing the dumbbells forward and beginning with them on the sides of your shoulders you will begin with them in front of your shoulders with your palms facing towards you.
Once you are in that position you will begin to press the dumbbells vertically and rotate them simultaneously and steadily as they move upwards. By the time you reach full extension of the shoulders and elbows at the top of the movement your palms should be faced forwards exactly like they would be on Overhead Dumbbell Press (seated).
After fully extending the shoulders at the top of the movement you will lower them back down in the exact same fashion as you did on your way up letting them rotate on the way down back to their starting position at the bottom again.
When you reach the bottom, smoothly transition into the next rep without letting your muscles relax or go limp. Maintaining this muscle tension at the bottom of the movement will enable your strength to be more fully available for the next rep as well as protecting the shoulder joints by keeping the joint stable with the muscle “pre” tension at the beginning of each rep.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com