Đẩy vai Arnold — Phân tích kỹ thuật
Unique shoulder development with a rotational press.
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Lỗi thường gặp
Incomplete Rotation
Failing to fully rotate the dumbbells from the palms-facing-body starting position to the palms-forward pressing position. This reduces the unique activation of the anterior and medial deltoids that the Arnold Press is known for, limiting the exercise's effectiveness and potentially placing undue stress on the shoulder joint during an awkward pressing angle.
Excessive Lower Back Arch
Arching the lower back excessively, especially when pressing heavy weights. This indicates a lack of core stability and can transfer stress from the shoulders to the lumbar spine, increasing the risk of lower back pain or injury. It also reduces the isolation of the shoulder muscles.
Elbows Flaring Out Too Wide
Allowing the elbows to flare out directly to the sides during the press, rather than maintaining a slight forward angle (approximately 30-45 degrees from the frontal plane). This places excessive stress on the shoulder joint capsule and rotator cuff, increasing the risk of impingement or injury, and can reduce triceps involvement.
