Does Arnold Press Work Side Delts?
The Arnold Press, named after the legendary bodybuilder Arnold Schwarzenegger, has become a popular exercise among fitness enthusiasts. However, one question that often arises is whether this exercise effectively targets the side delts (deltoids). In this article, we will delve into the effectiveness of the Arnold Press in working the side delts and discuss its benefits and drawbacks.
Understanding the Arnold Press
The Arnold Press is a variation of the overhead press that incorporates a unique grip and arm position. It involves pressing a barbell overhead with a supinated grip (palms facing away from the body) and then turning the hands into a pronated grip (palms facing towards the body) before pressing the barbell back up. This movement is named after Arnold Schwarzenegger, who was known for his ability to perform this exercise with incredible strength and form.
Targeting the Side Delts
The primary goal of the Arnold Press is to target the overall deltoid muscle group, which includes the anterior (front), lateral (side), and posterior (rear) delts. While the exercise primarily focuses on the anterior delts, it also engages the lateral delts to some extent. The supinated grip during the initial phase of the movement activates the lateral delts, as it requires them to stabilize the shoulder joint.
Benefits of the Arnold Press for Side Delts
1. Increased Range of Motion: The Arnold Press allows for a greater range of motion compared to traditional overhead presses. This increased range of motion can help target the side delts more effectively, as it involves a more complete extension of the arms.
2. Stabilization: The supinated grip and hand turnover during the Arnold Press require the lateral delts to stabilize the shoulder joint. This stabilization can help strengthen the side delts and improve overall shoulder stability.
3. Muscle Activation: The unique grip and arm position of the Arnold Press can stimulate the lateral delts to a greater degree than traditional overhead presses, leading to improved muscle activation and growth.
Drawbacks and Considerations
1. Risk of Shoulder Injuries: Due to the supinated grip and hand turnover, the Arnold Press can place additional stress on the shoulder joint, increasing the risk of injuries such as rotator cuff tears or impingement.
2. Less Effective for Pure Lateral Deltoid Training: While the Arnold Press does engage the lateral delts, it is not the most effective exercise for pure lateral deltoid training. Other exercises such as lateral raises or side lateral raises are more targeted for the lateral delts.
3. Limited Weight Load: The Arnold Press may not allow for as much weight as traditional overhead presses, which can limit the overall intensity and muscle growth potential.
Conclusion
In conclusion, the Arnold Press does work the side delts to some extent, as it engages the overall deltoid muscle group and requires the lateral delts to stabilize the shoulder joint. While it is not the most targeted exercise for the lateral delts, it can be a valuable addition to a well-rounded shoulder workout. However, it is important to be aware of the potential risks and limitations associated with the Arnold Press, and to incorporate other exercises for a more comprehensive approach to deltoid training.
