Shoulder Press - Arnold Water Bottle

Recommendations: 2-3 Sets, 8-12 Reps

Intermediate Shoulders Forearms Triceps Strength Water Bottle Chair Push Compound Home

Purpose: Shoulder presses are good exercises for building up and strengthening the shoulder region. The Arnold Shoulder Press is an excellent intermediate alternative to the standard shoulder press.

Benefits: The press is a highly effective compound upper-body exercise.

Sit upright on a chair with your feet flat on the floor. Place the water bottles at shoulder height with your palms facing towards your chest, elbows flexed and arms close to your body. This is the starting position. Push the bottles towards the ceiling rotating your hands until your palms are facing forward and your arms are extended and in a straight arm position. Note that the left arm will rotate in a counter-clockwise manner while the right arm will rotate in a clockwise manner. Exhale during this movement. Pause briefly (about 1-2 seconds). Slowly lower the bottles to the starting position while rotating your hands until the palms are facing towards you. Inhale during this movement. Repeat the exercise for the required number of repetitions.

The deltoids is a fan-shaped muscle. The Anterior (front) deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (side) deltoid raises the arm to the side. The Posterior (rear) deltoid raises the arm toward the rear and rotates the arm outward. This exercise was created by bodybuilder Arnold Schwarzenegger and hits both the medial and front heads of deltoids.