The Seated Arnold Press Exercise Guide – Discover The Proper Form & Routine Recommendations


Learn how to perform the Seated Arnold Press correctly with the optimal reps and sets.

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-Step 1: Sit on a bench, with either a slight decline from 90 degrees or completely vertical.

-Step 2: Hold the dumbbells on your knees to start, then kick them up into a normal shoulder press position, with your arms at 90 degrees and the dumbbells level with your ears.

-Step 3: Breathing out and squeezing the grip as tight as you can, press the dumbbells up overhead, bringing them slightly in front of your head.

*Tip: You can touch the dumbbells together at the top of the movement, to make sure you get the squeeze into your shoulders.

-Step 4: Breathing in, lower the dumbbells back down to the start point, then rotate them inwards in front of your face.

*Note: At the lowest point, your upper arms should be parallel to the floor and your palms facing you.

-Step 5: Breathing out, rotate your arms back out, and press the weight upwards as in step 3. Repeat for the prescribed number of reps and sets.

** Pro Tip #1: We recommend you go slightly lighter in weight than with a normal shoulder press.

** Pro Tip #2: We recommend starting with 12-15 reps for 3 sets after you have done a bigger shoulder exercise.

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Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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