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Of Arnold Schwarzenegger’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold press—it’s also a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth, he reinvented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.
EXERCISE SETS REPS
Arnold press 4–5 8–10
Standing side lateral 4–5 8–12
Seated rear lateral 4–5 8–12
Cable side lateral 3–4 10–12
Pro tip: “To focus more on my shoulders and less on my triceps, I stop just short of locking out at the top of my reps.”