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Arnold Dumbbell Press

Arnold Dumbbell Press

Compound Exercise: Shoulders – Arnold Press

The Arnold Press is a compound exercise associated with the Shoulders. exercise with the best range of motion for Shoulder muscles, It gives a wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack. Building Muscle Mass in the front and side heads of the deltoids.


1. Stand straight holding a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you.

2. Now press the dumbbells overhead just like dumbbell presses but twisting them so that palms face forwards at the top of the movement.

3. Now lower the dumbbells in a reverse movement.

– Remember exhale while you exert.
– Keep a controlled motion and avoid jerky movements
– Keep a strict form.
– Do not lock your arms overhead.


The Top 3 Mass Building Exercises

Ronnie Coleman and Arnold Schwarzenegger Building Mass Videos

1. Squat

In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Despite their popularity, squats have frequently resulted in injuries to the lumbar spine and knees, requiring modification from the standard squat with an olympic bar, with multiple variants now used.

Squats are also a competitive lift in powerlifting.

2. Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

3. Bench Press

The bench press is a strength training exercise. While lying on their back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.

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