Arnold Press

We’re creating twisting motion in the shoulder as we push overhead. This should stimulate more of the deltoids and is opposite to the twist in the rotation in the dips.

The Arnold Press is a variation of the traditional shoulder press named after Arnold Schwarzenegger. This exercise targets the deltoid muscles in the shoulders and engages other upper body muscles for stability.

Muscles Strengthened

• Primary: Deltoids (anterior, lateral, and posterior)
• Secondary: Trapezius, triceps brachii, pectoralis major, and serratus anterior

Muscles Stretched

• Anterior Deltoids
• Pectoralis Major

How to Perform the Arnold Press

1. Starting Position:
• Sit on a bench with back support.
• Hold a pair of dumbbells at shoulder height with your palms facing your body and elbows bent.
• Your elbows should be in front of your torso.
2. Execution:
• Rotate your palms outward as you begin to press the weights overhead.
• Continue to press until your arms are fully extended and your palms are facing forward.
• Reverse the motion by rotating your palms back toward your body as you lower the dumbbells back to the starting position.
3. Breathing:
• Inhale as you lower the dumbbells.
• Exhale as you press the weights overhead.

Cues

• Keep your core engaged to maintain stability.
• Avoid excessive arching from the thoracic, keep the ribs pulled down.
• Avoid arching your back during the press.
• Control the movement; don’t use momentum to lift the weights.
• Keep the movement smooth and continuous.

Common Mistakes

• Using Too Much Weight: This can lead to poor form and potential injury.
• Leaning Back: This places undue stress on the lower back.
• Elbows Flaring Out: Keep the weights stacked over the elbows.