Arnold Press Vs Shoulder Press When you have Shoulder impingement
Shoulder impingement is a common injury among weightlifters, particularly those who perform exercises that involve overhead pressing. The shoulder press and Arnold press are two exercises that target the shoulders, but the latter may cause less impingement.
The shoulder press is a compound exercise that targets the shoulders, triceps, and upper chest. It is performed by sitting or standing with a barbell or dumbbells at shoulder height, and then pressing the weight overhead. This exercise can put a lot of stress on the rotator cuff, the group of muscles and tendons that surrounds the shoulder joint and hold the head of the upper arm bone in the socket. When the rotator cuff is overworked or fatigued, it can lead to impingement, which is characterized by pain and weakness in the shoulder.
The Arnold press, on the other hand, is a variation of the shoulder press that was popularized by Arnold Schwarzenegger. It is performed by sitting on a bench with dumbbells at shoulder height, and then rotating your wrists as you press the dumbbells overhead. This exercise targets the shoulders, triceps, and upper chest, but it may cause less impingement for several reasons.
Rotation of the wrist
Activating the deltoids during Arnold Press
First, the rotation of the wrists during the Arnold press allows for more activation of the deltoids, the large muscles on the top of the shoulders. This can help to balance out the work being done by the rotator cuff, reducing the risk of impingement.
Natural Movement Pattern
Second, the Arnold press allows for a more natural movement pattern, as it mimics the way the shoulders move in everyday activities. It is less likely to cause pain or injury when compared to other shoulder press exercises.
Finally, the Arnold press is a great exercise to help to improve shoulder stability which can help prevent injuries.
It is important to note that every individual is different and may have different abilities, so it is always best to consult with a professional trainer or health professional before trying any exercises. Additionally, it is important to use proper form and to start with light weights and gradually increase the weight as your body adapts.
Check out the video below to see it in action
In conclusion, the Arnold press is a great exercise that targets the shoulders, triceps and upper chest. It may cause less shoulder impingement than the shoulder press. It is a great variation to include in a workout routine, and it can help to improve shoulder stability and prevent injuries.