Build Shoulder Strength with Arnold Press Into Hammer Shoulder Press

Arnold Press Into Hammer Shoulder Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

For the Arnold Press into Hammer Shoulder Press, the transition is key to ensure fluidity and efficiency in the movement. Begin with the dumbbells just above your shoulders, palms facing towards you. Initiate the Arnold Press by pressing the dumbbells up while simultaneously rotating the wrists. By the top of the movement, your palms should be facing forward. Lower the weights back down, rotating the wrists so your palms face you once you're back at the starting position. Now, switch your grip to a hammer stance, with palms facing each other, and press the dumbbells straight up for the Hammer Shoulder Press. Once you've completed this movement, rotate the dumbbells back to the starting position for the Arnold Press and repeat.

Common Mistakes

Using overly heavy weights can compromise your form and increase the risk of injury. Ensure you select weights that allow for controlled, smooth movements. Avoid jerking or using momentum to lift the dumbbells, as this can diminish the effectiveness of the exercise and increase the potential for injury. Pay attention to the wrist rotations to ensure smooth transitions between the two types of presses.

Breathing

Inhale at the starting position. As you press the dumbbells up for both the Arnold Press and the Hammer Shoulder Press, exhale. Inhale again as you lower the weights back down. Proper breathing assists in maintaining core stability and provides oxygen to the muscles. When executed with proper form and technique, the combination of the Arnold Press and Hammer Shoulder Press is a powerful way to work different parts of the deltoids, enhancing strength and muscle definition.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Traps, Serratus Anterior

Tertiary Muscles

Middle Chest, Rear Shoulders, Latissimus Dorsi