Arnold Press
Trains front delts first, with real work landing on side delts, triceps, chest.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
Controlled eccentric + deliberate concentric rotation emphasises medial deltoid and rotator cuff stability; slower tempo reduces momentum common in pressing variations.
Full rotation at top; avoid flaring elbows excessively.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load: +1.25kg increments — upper-body pressing moves in smaller steps than squats and hinges because the muscles driving it are smaller.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.