Arnold's Bench Press
About this exercise
"Arnold's Bench Press" targets the Ejika muscle group, suitable for intermediate level. The main load falls on: Middle, Front. Equipment needed: Dumbbell.
Description
Rotary dumbbell press, invented by Arnold Schwarzenegger. Comprehensively examines all delta bundles due to supination.
Instructions
1. Sit on a bench, lift the dumbbells to your shoulders with your palms facing you (as at the end of the bicep flexion).
2. As you exhale, begin to press the dumbbells up, while simultaneously turning your hands outward.
3. At the top, the palms look forward.
4. As you inhale, lower the dumbbells, performing a reverse rotation.
Muscles worked
Primary
Secondary
Warnings
1. Do not use too heavy dumbbells, the rotation should be smooth.2. Don't hunch over, keep your chest open.3. Focus on the work of the deltas, not on rotation.
