ARNOLD PRESS VARIATIONS

Chris Freytag, CPT 

THE ARNOLD PRESS VS. THE SHOULDER PRESS 

ARNOLD PRESS: 

✔️  You begin with palms facing towards your face, rotating elbows out and then pushing up overhead.  ✔️  Pronation of Muscles  ✔️ Increased range of motion of muscles. 

SHOULDER PRESS: 

✔️  Palms face forward the entire movement.  ✔️  Allows for more stabilizer muscles to work.  ✔️ Small yet effective range of motion. 

Learn more specifically about the ARNOLD PRESS! 

✔️  Proper Form Tips  ✔️  Muscles Worked in an Arnold Press   ✔️ Benefits of the Arnold Press! 

FORM TIPS: ARNOLD PRESS 

1) Stand with feet hip-distance apart holding dumbbells at shoulder height with arms tight to the body, and palms face in.

FORM TIPS: ARNOLD PRESS 

2) Rotate arms out to the sides. Palms face forward and continue to lift up into an overhead shoulder press.

MUSCLES WORKED IN AN ARNOLD PRESS 

All three heads of the shoulder are put to use when doing an Arnold press. That means the anterior, medial, and posterior deltoids are all worked in one move.

BENEFITS: 

· Increase upper body strength · Helpful for everyday upper body strength · Help to sculpt fuller more beautiful shoulder muscles

5 Variations: Seated Arnold Press 

Provided as a modification - takes pressure off of the low back! 

Alternating Arnold Press 

One arm at a time is a modification for the regular standing Arnold Press. 

Arnold Press:  

Your regular Arnold press working all 3 heads of the shoulder. Engage the core and rotate dumbbells overhead. 

Single Arm Arnold Press: 

When working one side of the body, this will amplify the core engagement. This is an amplification to the standing Arnold press. 

FIND OUT MORE ABOUT THE ARNOLD PRESS VS. A SHOULDER PRESS HERE 

FOLLOW ALONG FOR MORE WORKOUTS THAT INCLUDE THE ARNOLD PRESS OR SHOULDER PRESS!