Arnold Press: How to Guide (+GIF) & Alternatives

The Arnold Press

If you're tired of regular ol' shoulder presses and seeking a ticket to the guns show, look no further than the Arnold Press.

This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush the Arnold Press.

What is the Arnold Press?

The Arnold Press is a variation of the traditional shoulder press that incorporates rotation of the wrist and shoulder during the movement.

It primarily targets the anterior deltoid (front of the shoulders), lateral deltoid (sides of the shoulders), and the trapezius muscles. Here’s how to do it well.

Equipment Needed:

• Dumbbells

• Bench or standing

Steps to Crush the Arnold Press:

1. Setup

   Start by sitting on a workout bench with back support, or you can perform the exercise while standing with a slight bend in your knees. Hold a dumbbell in each hand at shoulder height, palms facing your body.
   
   

2. Initial Position

   Your elbows should be bent at approximately 90 degrees, and your upper arms should be parallel to the floor. This is your starting position.
   
   

3. Pressing Upward

   Inhale and press the dumbbells overhead while simultaneously rotating your palms away from your body. Continue pressing until your arms are fully extended, but avoid locking your elbows.
   
   

4. Peak Contraction

   At the top of the movement, your arms should be fully extended, and your palms should be facing forward. Hold this position briefly, focusing on the contraction in your shoulder muscles.
   
   

5. Lowering Phase

   Exhale as you reverse the motion. Begin by rotating your palms back toward your body and lowering the dumbbells to shoulder height, returning to the starting position.
   
   

6. Repetition

   Complete the desired number of repetitions, usually 8-12 per set.

Target Muscle Group

Exercise Variations

1. Seated Arnold Press

   As mentioned earlier, you can perform this exercise seated or standing. Seated Arnold Press provides stability and reduces the involvement of the lower body.

2. Single-Arm Arnold Press

   This variation can help identify and correct strength imbalances between your shoulders.

3. Rotational Arnold Press

   Instead of a straight press, incorporate a slight twisting motion as you press the dumbbells overhead. This variation adds a rotational challenge to the exercise.

Alternative Exercises

While the Arnold Press is highly effective, you must vary your shoulder workouts to prevent plateaus and overuse injuries. Here are some alternative exercises that can complement or replace the Arnold Press:

1. Military Press

   This is a traditional shoulder press with a barbell, providing a different stimulus to your shoulder muscles.

2. Lateral Raises

   Target your lateral deltoids directly with lateral raises using dumbbells or a cable machine.

3. Face Pulls

   For rear deltoid development and improved posture, include face pulls using a rope attachment on a cable machine.

4. Push Press

   Incorporate leg drive into your shoulder press to lift heavier weights and challenge your overall strength.