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.

Steps.

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.

Will Smith behind the head pull-up

There is a scene in I am Legend where Will Smith preforms a behind the head pull-up.

A pull-up is an upper body compound pulling exercise. The body is suspended by extended arms, then pulled up until the elbows are bent. There are several variation on this exercise but the head is always higher than the hands. Utilizing an overhand grip.

The exercise targets mainly the Latissimus Dorsi muscle in the back along with many other assisting muscles.

There is a Standard pull-up where the body is pulled up until the chin clears the bar.
Weighted pull-up with assistance of a dipping belt.
One arm pull-up which is performed by grasping the bar with only one hand while pulling up.

With practice you be doing these like Will Smith.

Will Smith interview for I Am Legend

What is a Bench Press?

A bench press is a strength training exercise, the picture above is the exercise equipment used. Bench press is preformed on your back. The person doing the exercise lowers the weight to chest level then pushes it back up until the arm is straight and the elbows locked. The exercise focuses on the major pectoralis muscle as well as other supporting muscles.

There are several variations using subgroup muscles. You can incline, decline the bench to preform the exercise. Hand positioning can also be changed with a wider or narrow grip.

The exercise can also be preformed with dumbells or a barbell.

Try and use a spotter and light weights when starting out.

Chef Hungus Exercises

Hey Hungus!

I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.

Workout should take about 45 minutes.

Below are the other dumbbell exercises you can work on once you get yourself a bench.

Chest Dumbbell Exercises
- flat bench dumbbell press
- incline bench dumbbell press
- decline bench dumbbell press
- dumbbell flyes (flat/incline/decline bench)

Back Dumbbell Exercises
- deadlifts
- single arm bent over rows
- double arm bent over rows
- lying row

Biceps Dumbbell Exercises
- standing dumbbell curls
- seated dumbbell curls
- incline dumbbell curls
- preacher curls (if you have a preacher curl bench)
- concentration curls
- hammer curls

Triceps Dumbbell Exercises
- single arm overhead tricep extensions (can also be done with both arms)
- dumbbell skull crushers (flat, incline or decline bench)
- tricep kickbacks

Shoulders Dumbbell Exercises
- seated dumbbell press (can also be done standing)
- arnold press
- front raises
- lateral raises
- shrugs

Legs Exercises Dumbbell Exercises
- squats
- lunges
- stiff legged deadlifts
- calf raises

REMEMBER TO GO HARD OR STAY HOME!