Arm press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arm press )

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Name of exercise  Arm Press
Other names of exercise Arm press
Description of exercise Arm press advanced exercise is a strength training exercise that targets the muscles in the arms, specifically the triceps. To perform this exercise, you will need a set of dumbbells or a resistance band. Begin by standing with your feet shoulder-width apart and holding the weights or band in each hand with your palms facing forward. Bend your elbows and bring the weights or band up to your shoulders. Then, extend your arms straight above your head, squeezing your triceps at the top. Slowly lower the weights or band back to the starting position. This exercise helps to tone and strengthen the arms, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with crossed legs and blocks at sides.
  • Place hands on blocks and press body up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Abdominal, Back, Biceps, Triceps, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved muscle definition
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Can be used for rehabilitation
  • Can be incorporated into a full body workout
  • Helps improve posture
  • Can be done with free weights or machines
  • Can be used for both strength and endurance training

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Arm press advanced exercise should be avoided if you have any pre-existing shoulder or arm injuries. This exercise puts a lot of strain on the shoulders and can worsen any existing injuries. It should also be avoided if you have any shoulder or arm pain, as this could be a sign of an underlying issue that needs to be addressed before attempting this exercise. Additionally, if you are new to strength training or have not built up enough upper body strength, it’s best to avoid this exercise until you have a solid foundation. It’s important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you get stronger
  • Keep your core engaged and maintain a stable back throughout the movement
  • Avoid locking your elbows at the top of the movement
  • Do not arch your back or use momentum to lift the weight
  • Keep your shoulders relaxed and avoid shrugging them
  • Breathe properly and do not hold your breath
  • Stop if you feel any pain or discomfort
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist sprains
  • Hand arthritis

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    Frequently asked questions

     

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