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The Arnold Press for Building Shoulders

www.ironmanmagazine.comQ: What do you think of the Arnold press for developing the shoulders and of dumbbell shoulder presses in general?

A: The Arnold press is a fine exercise—and because the hands don’t reach full pronation until the top of the movement, it could be considered a more natural movement and easier on the shoulders.

As a strength coach, I’ve found that the seated dumbbell shoulder press is a powerful diagnostic tool. I use the ratio of the seated dumbbell overhead press to the bench press as a method of assessing structural balance. Specifically, the weight performed for eight reps on each dumbbell should represent 29 percent of the weight you can lift in the close-grip bench press. So a man able to close-grip bench about 220 pounds for a single would use a pair of 65s for eight reps on seated dumbbell overhead presses.

About Charles Poliquin

Charles Poliquin is recognized as one of the world’s most successful strength coaches, having coached Olympic med­alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.StrengthSensei.com.

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