The Arnold press is a very effective movement that many people are familiar with. If a person insists on training the Arnold press, it will have many benefits for the body. However, there are certain things to pay attention to when doing the Arnold press, but many people do not know it. How much weight to use for the arnold press. So, what’s the best weight to use for the Arnold Press? Let’s learn about the Arnold Recommendation!
How much weight is best for the Arnold press?
1-5RM: This is the standard training method used to improve maximum muscle strength. If your goal If this is the case, I recommend that you do 1-5 exercises, and the weight you lift is about 85% of your 1RM (maximum weight). This method is not recommended for beginners! Because incorrect posture can lead to injuries easily when carrying heavy weights!
6-12RM: This is the most common and classic training frequency, and it is also the training frequency used by most fitness enthusiasts! Focus on increasing muscle size! The matching weight is almost between 70-84% of 1RM
13+: The matching weight is below 70% of 1RM, which is biased toward muscle endurance! Suitable for newbies! For novices, this is the best number of times. This number of times can develop correct posture and movement control. Therefore, it is recommended that students who are not yet proficient in movements start practicing with 13+ times and wait until the time is ripe before considering weight-bearing!
Arnold press essentials
1. Sit on an exercise bench with a backrest, hold a dumbbell in each hand, place it on your thighs, palms facing each other. Then use your thighs to lift the dumbbells and place them in front of your shoulders. Bend your arms with your palms facing you. This is the starting position of the movement.
2. Push the dumbbell upwards and exhale at the same time. While pushing up, rotate your wrist so that your palm faces forward. Until the arms are naturally straightened and the dumbbells stay above the head.
3. Stay at the top for a moment, feel the contraction of your shoulders, and then slowly return the dumbbells to the starting position while inhaling.
Common mistakes in the Arnold press
Errors: shrugging the shoulders, locking the elbow joint in hyperextension at the top of the lift, and not turning the arms from the front to the sides of the body during the push.
Solution: Keep the shoulder joint stable, keep the elbow joint slightly bent, and move the arms from the front to the sides of the body.