Arnold Shoulder Presses - GTG

[L3]

so i switched up my regular barbell military press for some seated dumbbell arnold presses, and damn, 5 workouts later i can definately see the shape of the top part of my shoulder has changed, now its more pointy i guess would be a good way to describe it.

i keep them to 10-12 reps per set, the most ive done so far is 55lbs, i think ill max out at 65 in order to keep the reps high. i really hope i dont go down in weight on the military press (only recently started to be able to do sets with a plate + 35) but i am loving the definition

if you guys are looking for a litle variety in your shoulder routine, give these a shot :bch

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html
i do mine abit differently where i actually touch the weights togeter at the end of the second part of the movement, also works the top part of the pecs i feel

[Redz]

I love them I switch them up every other shoulder workout I alternate between that and the regular shoulder press.

[IronMan]

Arnold press's are VERY good for shoulder developement. One of the best shoulder exercises there is. But, you don't have to go super heavy on these for them to work, and you shouldn't for another reason. That reason being that you are twisting the shoulder and turning it outwards during the press and going too heavy WILL cause rotator cuff tendonitis and or a rotator cuff tear. I've seen many guys and gals go too heavy on this exercise and **** their shoulders up royally. Hell Arnold did 45-55lb dumbells max on this one. I can do 90lb dumbell shoulder press's with FULL range of motion slow and controlled on the way down perfectly for 10-12 reps, but I only do 45-55lb dumbells for arnolds cause I don't use it as a power exercise and dont need to. I have developed what I think are great shoulders for myself doing that weight cause its a great shaping and sculpting exercise and don't have to go ape shit on the weight to get great results from it! Around 4-6 sets of these as a main staple in a shoulder routine is a must!! :yeah

[L3]

those are good points ironman, i think ill play it safe and stick with 55s and just increase the number of sets.

thanks for the input!

[Gib]

You were doing how much for your barbell presses?

And was that standing or seated?

[vazsek]

i had never done these before and tried them today, i like em. i am not sure why but they seemed to work way better than dumbell presses. thanks for the tip :)

[Hatebreed]

I was impressed with this exercise, im not sure if it was just my new training methods, but I experienced a significant gain in shoulder structure in the anterior deltoid. Its a really unique exercise and I would recommend it for any routine.

If there was only something this amazing for the rear delts.

[IronMan]

I was impressed with this exercise, im not sure if it was just my new training methods, but I experienced a significant gain in shoulder structure in the anterior deltoid. Its a really unique exercise and I would recommend it for any routine.

If there was only something this amazing for the rear delts.

Bent over dumbell flys (laterals). If done properly, and by that meaning actually being bent over with your back at a almost horizontil position and not arching yoru back, full contraction at the top hold for a second and squeeeeeze the rear delts hard then go down slow and cotrolled. You again may have to use lighter weight the first few times doing it to get the form down properly but then go heavy once you gotter down. They work increadible for rear delts.

[IronMan]

LOL even though this video is kinda gay, and the guy is not holding the dumbbell at the top of the rep for peak contraction like he should, it still shows you the proper form. Sorry I couldn't find a bigger guy on a video but it is sufficient!

http://www.wonderhowto.com/how-to/video/how-to-do-seated-reverse-flys-195326/

[vazsek]

kinda gay? lol i almost dropped my laptop when it started playing.

[Hatebreed]

i do the rear fly every odd week it just doesnt seem to hit it as hard as the arnold press hits the anterior delt, although I am definitely going to try to hold at the top of the movement now.

[juggybuggy]

those bent over laterals suck with dumbbells, you get such a short effective
motion. you are only really working the muscle at the top of the motion.
it is MUCH more effective with cables, IMO because you can get even resistance through a much longer range of motion.

Also for rear delts, I like the Lying Side Laterals, (also in Arnolds book)
where you lie down on your side on an inclined ab board or bench.

[Hatebreed]

those bent over laterals suck with dumbbells, you get such a short effective
motion. you are only really working the muscle at the top of the motion.
it is MUCH more effective with cables, IMO because you can get even resistance through a much longer range of motion.

Also for rear delts, I like the Lying Side Laterals, (also in Arnolds book)
where you lie down on your side on an inclined ab board or bench.
Yeah i've been thinking of using cables my college has a crossover,
Is it possible to do both hands? the motion im thinking of would get entangled, from what i remember you balance while doing 1h motions. definitely going to try it this shoulder day.

[IronMan]

those bent over laterals suck with dumbbells, you get such a short effective
motion. you are only really working the muscle at the top of the motion.
it is MUCH more effective with cables, IMO because you can get even resistance through a much longer range of motion.

Also for rear delts, I like the Lying Side Laterals, (also in Arnolds book)
where you lie down on your side on an inclined ab board or bench.

Yes calbe bent over laterals are great but dumbbells do not suck. Cables can give you more resistance throughout the range of motion but some cable machines are spaced too far apart so you end up mostly working your traps and terras major & minor muscles instead. So if you can find a cable cross over machine that the stacks aren't spaced like 15ish feet apart then you got a wicked rear delt machine.

[Hatebreed]

Is this the correct movement? the red-breathe into me video
Jay Cutler@2:00 minutes
http://www.canadabodybuilding.com/forums/showthread.php?t=3754&page=2

Edit: nm

[Gib]

HB, I havent watched the vid, but heres a hint: When you get to the top of the motion for rear delts, rotate your hands a bit to turn your palms to the rear (as if you were pouring water out of a pitcher at the top of the rep).

Gives a great squeeze to the rear delts.

[Hatebreed]

yeah ill def try it out sounds like itll be exactly what i was looking for.