Shoulders Focus

Arnold Press

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Coach Notes

Coach Take

Shoulder press with extra range and front-delt involvement for balanced growth.

Make It Easier

Seated Dumbbell Press

Level It Up

Slow Eccentric Arnold Press

Build Size

4 x 8-12, rest 60-120s

4 X 5 8 Rest 2

00-2:30

Attribute Breakdown

Muscle

Shoulders

DELTOID-HEAVY MOVEMENT FOR UPPER-BODY SUPPORT

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Push

PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY

Pattern

Vertical

VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Clean and pressBarbell Front RaiseBarbell Incline Shoulder RaiseBarbell Rear Delt RowBarbell Seated Behind Head Military PressBarbell Wide-grip Upright RowCable Alternate Shoulder PressCable Cross-over Reverse Fly

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