{"id":161424,"date":"2022-05-20T10:01:54","date_gmt":"2022-05-20T15:01:54","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=161424"},"modified":"2022-11-07T22:45:16","modified_gmt":"2022-11-08T03:45:16","slug":"arnold-press","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/arnold-press\/","title":{"rendered":"How to Do the Arnold Press for Fully Developed Shoulders"},"content":{"rendered":"<p>An exercise\u2019s name doesn\u2019t usually hold too much value beyond summarizing what it is or how it\u2019s done. The <a href=\"https:\/\/breakingmuscle.com\/bench-press\/\" data-lasso-id=\"108265\">bench press<\/a> has you lying on a bench while pressing. The barbell row has you, well, rowing a barbell. Squat\u2019s gonna squat.<\/p>\n<p>But when a specific exercise variation is named after an individual lifter or coach, it\u2019s usually an indicator that the movement is next-level and should be used accordingly. John Meadows\u2019 <a href=\"https:\/\/breakingmuscle.com\/best-landmine-exercises\/\" data-lasso-id=\"108212\">Meadows row<\/a>, Glenn Pendlay\u2019s <a href=\"https:\/\/breakingmuscle.com\/pendlay-row\/\" data-lasso-id=\"108213\">Pendlay Row<\/a>, Steve Romania\u2019s Romanian deadlift (Kidding. Although, the more accurate \u201cNicu Vlad <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" data-lasso-id=\"108233\">deadlift<\/a>\u201d would sound pretty cool, too.)<\/p>\n<p>When it comes to eponymous shoulder training, the Arnold press is named after the quintessential bodybuilder of all bodybuilders \u2014 the Austrian Oak, the Governator, Arnold Schwarzenegger. Here\u2019s an in-depth look at this delt-builder from the seven-time Mr. Olympia.<\/p>\n<ul>\n<li><a href=\"#1\"><strong>How to Do the Arnold Press<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Arnold Press Mistakes to Avoid<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Benefits of the Arnold Press<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Muscles Worked by the Arnold Press<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Who Should Do the Arnold Press<\/strong><\/a><\/li>\n<li><a href=\"#6\"><strong>How to Program the Arnold Press<\/strong><\/a><\/li>\n<li><a href=\"#7\"><strong>Arnold Press Variations<\/strong><\/a><\/li>\n<li><a href=\"#8\"><strong>Arnold Press Alternatives<\/strong><\/a><\/li>\n<li><a href=\"#9\"><strong>Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-do-the-arnold-press\"><strong><a id=\"1\" class=\"linkj\"><\/a><\/strong>How to Do the Arnold Press<\/h2>\n<p>The Arnold press is a variation of the standard seated <a href=\"https:\/\/breakingmuscle.com\/overhead-dumbbell-press\/\" data-lasso-id=\"108214\">overhead dumbbell press<\/a>. It uses a different path of resistance and longer range of motion to recruit more muscles into the exercise.<\/p>\n<h3 id=\"step-1-get-into-the-starting-position\">Step 1 \u2014 Get Into the Starting Position<\/h3>\n<figure id=\"attachment_161427\" aria-describedby=\"caption-attachment-161427\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1956330682.jpg\" alt=\"Man sitting in gym holding dumbbells at shoulders\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1956330682.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1956330682-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161427\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>Sit on a bench with a dumbbell in each hand, resting on your thighs with a thumbs-up grip. \u201cKick\u201d the weight straight up to rest the thumb-side of each weight on the fronts of your shoulders. When both weights are up, slightly lower your elbows and rotate your hands to have your palms facing your mouth.<\/p>\n<p>You should almost be in the top position of a curl, with your arms fully bent and your pinkies facing each other. Keep your shoulder blades pulled back, don\u2019t allow the weights to pull your body forward.<\/p>\n<p><strong>Form Tip: <\/strong>Pretend you\u2019re extra-shy and focus on covering your mouth with the weights in this position. This is a good target for the bottom position and will help to encourage a full stretch and complete range of motion.<\/p>\n<h3 id=\"step-2-press-and-rotate\">Step 2 \u2014 Press and Rotate<\/h3>\n<figure id=\"attachment_161428\" aria-describedby=\"caption-attachment-161428\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161428\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1960435801.jpg\" alt=\"Man in gym pressing dumbbells overhead\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1960435801.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1960435801-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161428\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>In a coordinated motion, begin pressing the weights up and back while gradually rotating your hands and arms. As the weights move overhead, your elbows should come to the sides in-line with your shoulders and your palms should turn to face forward.<\/p>\n<p>Continue pressing the weights entirely overhead, bringing them together at the top. In the locked out position, the weights should be nearly touching and your palms should be facing forwards, identical to a standard dumbbell overhead press.<\/p>\n<p><strong>Form Tip:<\/strong> Some lifters have trouble performing the necessary movements simultaneously. Perform the lift slowly and focus on blending the upwards and backwards movement while rotating your hands. The exercise should eventually feel smooth and natural.<\/p>\n<h3 id=\"step-3-lower-to-your-chin\">Step 3 \u2014 Lower to Your Chin<\/h3>\n<figure id=\"attachment_161429\" aria-describedby=\"caption-attachment-161429\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161429\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2141198647.jpg\" alt=\"Woman sitting in gym holding dumbbells near shoulders\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2141198647.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_2141198647-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161429\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>From the locked out position, reverse the entire process. Bring the weights down while shifting your elbows to the front and rotating your palms towards your face. In the bottom position, the weights should again be in front of your mouth.<\/p>\n<p>The bottom position should again resemble the top part of a curl with your arms bent and your palms facing your head.<\/p>\n<p><strong>Form Tip:<\/strong> Like the pressing motion, some lifters have trouble performing the movement in reverse order. Go slowly and focus on blending each step to bring your elbows down and forward.<\/p>\n<h2 id=\"sc-namejump-anchor2arnold-press-mistakes-to-avoid\"><strong><a id=\"2\" class=\"linkj\"><\/a><\/strong>Arnold Press Mistakes to Avoid<\/h2>\n<p>Because the Arnold press involves so many moving parts, there are several common technique mistakes which can reduce the effectiveness.<\/p>\n<h3 id=\"rotating-your-hands-not-your-arms\">Rotating Your Hands, Not Your Arms<\/h3>\n<p>The Arnold press isn\u2019t simply \u201cturning your hands while you press the weight,\u201d because turning your hands doesn\u2019t necessarily change the angle of your shoulder, which means you\u2019re not necessarily recruiting more <a href=\"https:\/\/breakingmuscle.com\/best-shoulder-workouts\" data-lasso-id=\"108234\">parts of the deltoid<\/a> (shoulder).<\/p>\n<figure id=\"attachment_161430\" aria-describedby=\"caption-attachment-161430\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161430\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_674309947.jpg\" alt=\"Man outdoors performing dumbbell shoulder press\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_674309947.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_674309947-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161430\" class=\"wp-caption-text\">Credit: Maridav \/ Shutterstock<\/figcaption><\/figure>\n<p>The upper arms, not just the hands and wrists, need to move during the press. Moving the upper arm, which is controlled by the shoulder and upper back, is what changes the pressing angle and increases muscle recruitment.<\/p>\n<p><strong>Avoid It:<\/strong> Make sure your elbows transition from pointing forwards (in the bottom position) to pointing to the sides (in the top position). Your hands should rotate as a natural side effect of shifting your elbows.<\/p>\n<h3 id=\"using-a-short-range-of-motion\">Using a Short Range of Motion<\/h3>\n<p>Performing an exercise with a short range of motion has been shown to build less size and strength compared to a full range of motion. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34170576\/\" data-lasso-id=\"108216\">1<\/a>) The extended range of motion of an Arnold press is one of its defining features, and cutting that range of motion short will significantly reduce its benefits.<\/p>\n<figure id=\"attachment_159429\" aria-describedby=\"caption-attachment-159429\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-159429\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/03\/shutterstock_1924434608.jpg\" alt=\"Man in gym lifting dumbbells\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/03\/shutterstock_1924434608.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/03\/shutterstock_1924434608-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-159429\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p>Some lifters keep the weights at eye-level rather than lowering to their mouth, or they don\u2019t rotate their elbows back in-line with their shoulders and instead keep them angled slightly forwards, or they may avoid locking out at the top. All of these are mistakes that can reduce the overall <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" data-lasso-id=\"108217\">muscle-building stimulus<\/a>.<\/p>\n<p><strong>Avoid it:<\/strong> Remember three key points: Get your hands in front of your face at the bottom, have your elbows in-line with your shoulders at the midpoint, and have the weights nearly touching at lockout.<\/p>\n<h2 id=\"sc-namejump-anchor3benefits-of-the-arnold-press\"><strong><a id=\"3\" class=\"linkj\"><\/a><\/strong>Benefits of the Arnold Press<\/h2>\n<p>The Arnold press is named after one of the greatest bodybuilders of all time and it&#8217;s been used consistently for decades, so it\u2019s going to be a \u201cpretty good\u201d choice for adding muscle.<\/p>\n<figure id=\"attachment_161431\" aria-describedby=\"caption-attachment-161431\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161431\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1358131838.jpg\" alt=\"Man sitting in gym pressing dumbbells overhead\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1358131838.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1358131838-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161431\" class=\"wp-caption-text\">Credit: Ihor Bulyhin \/ Shutterstock<\/figcaption><\/figure>\n<p>Here are a few more reasons to add this complete muscle-builder to any upper body workout.<\/p>\n<h3 id=\"long-range-of-motion\">Long Range of Motion<\/h3>\n<p>Compared to the standard dumbbell shoulder press, the Arnold press extends the range of motion several extra inches. This added range increases the stretch, particularly on the front delt muscle, and is a strong stimulus for more growth.<\/p>\n<h3 id=\"shoulder-size\">Shoulder Size<\/h3>\n<p>The Arnold press is a serious delt-building exercise. The range of motion and long time under tension trigger muscle growth in the entire shoulder, specifically the front and side heads, with some assistance in the upper back and traps.<\/p>\n<h2 id=\"sc-namejump-anchor4muscles-worked-by-the-arnold-press\"><strong><a id=\"4\" class=\"linkj\"><\/a><\/strong>Muscles Worked by the Arnold Press<\/h2>\n<p>The Arnold press is primarily a shoulder exercise, but due to the weight\u2019s path of motion, the upper back and even the biceps play a role in executing the movement.<\/p>\n<figure id=\"attachment_161432\" aria-describedby=\"caption-attachment-161432\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-161432\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1500725183.jpg\" alt=\"Bodybuilder flexing back, shoulders, and arms\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1500725183.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/05\/shutterstock_1500725183-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-161432\" class=\"wp-caption-text\">Credit: Prostock-studio \/ Shutterstock<\/figcaption><\/figure>\n<p>By controlling the weights from in front of the body to the sides, muscles are recruited in a unique way, which requires a degree of shoulder and upper back mobility but also delivers more muscle growth.<\/p>\n<h3 id=\"deltoids\">Deltoids<\/h3>\n<p>The deltoids, or shoulders, are composed of three separate heads of the muscle \u2014 the anterior\/front, lateral\/side , and rear. Each head has a slightly different role dictated by the arm\u2019s position relative to the body. The front delt lifts the arm in front of the body, the lateral delt controls the arm out to the side, and the rear pulls the arm back behind the body.<\/p>\n<p>Due to the motion of the weights, the Arnold press recruits all three delt heads significantly, with increased emphasis on the front delts which work extremely hard when the weight is in the bottom position.<\/p>\n<h3 id=\"triceps\">Triceps<\/h3>\n<p>The triceps are made of three separate heads \u2014 the long, the lateral, and the medial. While the lateral and medial heads attach to the upper arm, the long head connects to the scapulae (shoulder blades), with each head being recruited when the arm is in various positions relative to the body (down by your sides, straight in front of your body, overhead, etc.). (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6136322\/\" data-lasso-id=\"108218\">2<\/a>)<\/p>\n<p>The triceps become highly activated during the Arnold press when the weights are roughly ear-level and are recruited to press into the lockout position.<\/p>\n<h3 id=\"biceps\">Biceps<\/h3>\n<p>The biceps, consisting of the long head and the short head, are involved in bending or flexing the arm as well as rotating the forearms. The long head, specifically, also plays a role in raising the upper arm in front of the body.<\/p>\n<p>The biceps aren\u2019t activated during standard shoulder presses, however, the Arnold press recruits the biceps as stabilizers to control the weight during the lower half of the exercise when the arm is bent and rotated into the overhead position.<\/p>\n<h3 id=\"upper-back\">Upper Back<\/h3>\n<p>The upper back is a collective term for multiple muscles running from shoulder to shoulder and around the shoulder blades, including the trapezius, teres major and minor, rhomboids, and rear deltoids.<\/p>\n<p>The upper back provides stability during the press and is actively engaged to pull the arms backwards during the Arnold press.<\/p>\n<h2 id=\"sc-namejump-anchor5who-should-do-the-arnold-press\"><strong><a id=\"5\" class=\"linkj\"><\/a><\/strong>Who Should Do the Arnold Press<\/h2>\n<p>The Arnold press is a relatively advanced shoulder press variation that can be used by any lifter who can master its performance.<\/p>\n<h3 id=\"lifters-training-to-build-muscle\">Lifters Training to Build Muscle<\/h3>\n<p>The Arnold press puts the shoulder through a long time under tension, which is shown to be a significant factor for building muscle. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3285070\/\" data-lasso-id=\"108219\">3<\/a>) This intense exercise will add size to your shoulders, arms, and upper back.<\/p>\n<h2 id=\"sc-namejump-anchor6how-to-program-the-arnold-press\"><strong><a id=\"6\" class=\"linkj\"><\/a><\/strong>How to Program the Arnold Press<\/h2>\n<p>The Arnold press can play a role in any muscle-building routine, especially as one of the first exercises performed in a shoulder-focused workout.<\/p>\n<h3 id=\"moderate-weight-moderate-reps\">Moderate Weight, Moderate Reps<\/h3>\n<p>Training this classic bodybuilding exercise with a classic bodybuilding method of <strong>three to four sets of eight to 12 reps<\/strong> is a reliable plan to grow wider delts. Be sure to use a steady, or slightly slow, rep speed and take each set to thorough muscular fatigue.<\/p>\n<h3 id=\"mechanical-drop-set-technique\">Mechanical Drop Set Technique<\/h3>\n<p>One advanced <a href=\"https:\/\/breakingmuscle.com\/emom-training\/\" data-lasso-id=\"119160\">muscle-building technique<\/a> that can be very effective with the Arnold Press is mechanical drop sets. It\u2019s a way to continue training a body part after reaching muscular failure on a specific exercise.<\/p>\n<p>While traditional drop sets allow continued training by using a lighter weight, mechanical drop sets <strong>use the same weight and switch to a slightly less challenging, nearly identical, exercise to immediately continue training<\/strong>.<\/p>\n<p>For example, if you performed a set of Arnold presses to muscular failure using 40-pound dumbbells, instead of quickly grabbing 25-pound dumbbells and performing more Arnold presses, you would immediately begin performing standard overhead dumbbell presses using the same 40-pound dumbbells.<\/p>\n<p>Because the range of motion with standard overhead dumbbell presses is shorter than with Arnold presses, the exercise is relatively less challenging and you will be able to perform several additional repetitions before hitting muscular failure again. This high-intensity technique allows more total volume to be performed, which can increase the workout\u2019s muscle-building stimulus.<\/p>\n<p>This same technique works for any related exercises, like <a href=\"https:\/\/breakingmuscle.com\/front-squat\" data-lasso-id=\"108266\">front squats<\/a> and back squats, incline bench press and flat bench press, or dumbbell curls and <a href=\"https:\/\/breakingmuscle.com\/hammer-curl\/\" data-lasso-id=\"108267\">hammer curls<\/a>.<\/p>\n<h2 id=\"sc-namejump-anchor7arnold-press-variations\"><strong><a id=\"7\" class=\"linkj\"><\/a><\/strong>Arnold Press Variations<\/h2>\n<p>The Arnold press can be relatively advanced, but there are several options to train the shoulders with similar size and strength benefits.<\/p>\n<h3 id=\"seated-overhead-dumbbell-press\">Seated Overhead Dumbbell Press<\/h3>\n<p>The seated overhead dumbbell press is a classic movement to train the shoulders and triceps. It\u2019s a direct pressing exercise to work the shoulders and triceps.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Seated Dumbbell Shoulder Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_YzrGW59n_5E\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYzrGW59n_5E%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/YzrGW59n_5E\" \/><meta itemprop=\"duration\" content=\"PT33S\" \/><meta itemprop=\"uploadDate\" content=\"2021-05-27T00:31:02Z\" \/><\/div><div id=\"lyte_YzrGW59n_5E\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYzrGW59n_5E%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Seated Dumbbell Shoulder Press<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/YzrGW59n_5E\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYzrGW59n_5E%2F0.jpg\" alt=\"Seated Dumbbell Shoulder Press\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"PRORAW GYM x DAK STRENGTH EXERCISE LIBRARY Check out our simple to follow exercise library with cues ready for you. Pause at any time to read, understand and apply the correct form. https:\/\/prorawgym.com\/programs Instagram \/ Facebook @prorawgym @dak_strength\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>This exercise is a simple and effective way to train the overhead press without excessive technique cues like standing stability, increased range of motion, or other variables.<\/p>\n<h3 id=\"arnold-push-press\">Arnold Push Press<\/h3>\n<p>The Arnold push press is a standing variation which uses deliberate leg drive, as opposed to unconscious cheating leg drive, to move the weight from the bottom position.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"The Arnold Push Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_bN0NveTaYEw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbN0NveTaYEw%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/bN0NveTaYEw\" \/><meta itemprop=\"duration\" content=\"PT28S\" \/><meta itemprop=\"uploadDate\" content=\"2018-03-08T19:22:47Z\" \/><\/div><div id=\"lyte_bN0NveTaYEw\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbN0NveTaYEw%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">The Arnold Push Press<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/bN0NveTaYEw\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FbN0NveTaYEw%2F0.jpg\" alt=\"The Arnold Push Press\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"If the Arnold press and the push press had a baby, it would look like this great exercise variation. It gets you viciously explosive. It lets you use more weight and it improves your ability to stay tight and maintain tension. \u2013 Calvin Huynh\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>This assistance allows you to use heavier weights while incorporating more total body strength and power.<\/p>\n<h3 id=\"arnold-z-press\">Arnold Z Press<\/h3>\n<p>The Arnold Z press combines an exercise named after one of the greatest bodybuilders of all time (Arnold Schwarzenegger) with an exercise named after one of the greatest strongmen of all time (Zydrunas \u201cBig Z\u201d Savickas). So, yeah, it\u2019s probably worth trying out.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Dual Arnold Z Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_YbRZfkbir-w\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYbRZfkbir-w%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/YbRZfkbir-w\" \/><meta itemprop=\"duration\" content=\"PT20S\" \/><meta itemprop=\"uploadDate\" content=\"2018-06-20T16:55:24Z\" \/><\/div><div id=\"lyte_YbRZfkbir-w\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYbRZfkbir-w%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Dual Arnold Z Press<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/YbRZfkbir-w\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYbRZfkbir-w%2F0.jpg\" alt=\"Dual Arnold Z Press\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Dual Arnold Z Press\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Sitting unsupported on the floor forces your core to be active throughout the exercise and eliminates the ability to cheat the movement with momentum, making it an extremely focused <a href=\"https:\/\/breakingmuscle.com\/best-shoulder-exercises\/\" data-lasso-id=\"157670\">shoulder exercise<\/a>.<\/p>\n<h2 id=\"sc-namejump-anchor8arnold-press-alternatives\"><strong><a id=\"8\" class=\"linkj\"><\/a><\/strong>Arnold Press Alternatives<\/h2>\n<p>Not all lifters can perform the Arnold press, often due to shoulder mobility issues. There are some effective alternatives to deliver comparable results.<\/p>\n<h3 id=\"neutral-grip-overhead-press\">Neutral-Grip Overhead Press<\/h3>\n<p>The neutral-grip overhead press maintains your palms facing each other and your shoulders angled towards the front throughout the movement.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Neutral Grip Overhead Dumbbell Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_WAg-G-_XVEg\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWAg-G-_XVEg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/WAg-G-_XVEg\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2016-07-12T16:30:43Z\" \/><\/div><div id=\"lyte_WAg-G-_XVEg\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWAg-G-_XVEg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Neutral Grip Overhead Dumbbell Press<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/WAg-G-_XVEg\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FWAg-G-_XVEg%2F0.jpg\" alt=\"Neutral Grip Overhead Dumbbell Press\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Neutral Grip Overhead Dumbbell Press\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>This adjusted hand and elbow position reduces shoulder joint strain and is the preferred pressing movement for any lifters dealing with shoulder mobility restrictions.<\/p>\n<h3 id=\"landmine-overhead-press\">Landmine Overhead Press<\/h3>\n<p>The landmine overhead press is a unique and effective way to train the shoulders at an angle, rather than directly overhead. This makes it more suitable for lifters with mobility issues.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"TonyGentilcore.com 1-Arm Landmine Press\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_d3iwC7WMldE\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fd3iwC7WMldE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/d3iwC7WMldE\" \/><meta itemprop=\"duration\" content=\"PT11S\" \/><meta itemprop=\"uploadDate\" content=\"2015-01-09T14:05:48Z\" \/><\/div><div id=\"lyte_d3iwC7WMldE\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fd3iwC7WMldE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">TonyGentilcore.com 1-Arm Landmine Press<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/d3iwC7WMldE\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2Fd3iwC7WMldE%2F0.jpg\" alt=\"TonyGentilcore.com 1-Arm Landmine Press\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Great &quot;shoulder friendly&quot; overhead press variation for those who lack ample shoulder flexion. In addition, this is also a great rotary core exercise.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>The angled pressing path slightly changes the muscle recruitment, increases core engagement, and reduces joint stress.<\/p>\n<h2 id=\"sc-namejump-anchor9faqs\"><strong><a id=\"9\" class=\"linkj\"><\/a><\/strong>FAQs<\/h2>\n<p><strong>I hear my shoulder \u201cclicking\u201d during the exercise. Is that bad?<\/strong><\/p>\n<p>Generally speaking, any noisy joints are a nuisance, but not a real concern. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30471964\/\" data-lasso-id=\"108221\">4<\/a>) It\u2019s often air moving around the cartilage of the joint, not necessarily the joint grinding itself into oblivion.<\/p>\n<p>However, hearing noises in the joint accompanied by pain and\/or inflammation is an entirely different situation and can be an indicator of impending problems. When in doubt, get checked by an orthopedist, physiotherapist, or qualified professional.<\/p>\n<p><strong>It\u2019s named after a bodybuilder, so is it only for big, jacked bodybuilders?<\/strong><\/p>\n<p>No, any lifter who wants more muscular-looking shoulders can benefit from the Arnold press. Just like any lifter who wants stronger glutes and hamstrings can benefit from the deadlift even though it\u2019s one of the competitive powerlifts. You don\u2019t need to be a competitive powerlifter to benefit from it.<\/p>\n<p>The more exercises you have in your toolbox, the more options you have to fine-tune your own training program to reach whatever goals you\u2019ve set. Experiment and learn plenty of movements \u2013 \u201cbodybuilding\u201d exercises, Olympic lift variations, gymnastic-type <a href=\"https:\/\/breakingmuscle.com\/best-bodyweight-workouts\/\" data-lasso-id=\"108223\">bodyweight exercises<\/a>, whatever you think might be useful.<\/p>\n<p>Just be sure to use good technique and sound training principles, and you\u2019ll only get better in the long run.<\/p>\n<h2 id=\"do-the-arnold-press-do-it-now\">Do The Arnold Press. Do It Now.<\/h2>\n<p>The Arnold press won\u2019t necessarily turn you into an elite bodybuilder, and it certainly won\u2019t turn you into an action star, but it will give you an intense shoulder workout and pack size onto your delts. So it\u2019s time to terminate the excuses and get to work.<\/p>\n<h2 id=\"references\">References<\/h2>\n<ol>\n<li>Pallar\u00e9s JG, Hern\u00e1ndez-Belmonte A, Mart\u00ednez-Cava A, Vetrovsky T, Steffl M, Courel-Ib\u00e1\u00f1ez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021 Oct;31(10):1866-1881. doi: 10.1111\/sms.14006. Epub 2021 Jul 5. PMID: 34170576.<\/li>\n<li>Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. <em>Acta Orthop Traumatol Turc<\/em>. 2018;52(3):201-205. doi:10.1016\/j.aott.2018.02.005<\/li>\n<li>Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. <em>J Physiol<\/em>. 2012;590(2):351-362. doi:10.1113\/jphysiol.2011.221200<\/li>\n<li>Pazzinatto, M. F., de Oliveira Silva, D., Faria, N. C., Simic, M., Ferreira, P. H., Azevedo, F. M., &amp; Pappas, E. (2019). What are the clinical implications of knee crepitus to individuals with knee osteoarthritis? An observational study with data from the Osteoarthritis Initiative. <em>Brazilian journal of physical therapy<\/em>, <em>23<\/em>(6), 491\u2013496. https:\/\/doi.org\/10.1016\/j.bjpt.2018.11.001<\/li>\n<\/ol>\n<p><em>Featured Image: MDV Edwards \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>An exercise\u2019s name doesn\u2019t usually hold too much value beyond summarizing what it is or how it\u2019s done. The bench press has you lying on a bench while pressing. The barbell row has you, well, rowing a barbell. Squat\u2019s gonna squat. But when a specific exercise variation is named after an individual lifter or coach, it\u2019s usually an&#8230;<\/p>\n","protected":false},"author":1479,"featured_media":161435,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4693,4653],"tags":[4827,4730,449,4720,245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do the Arnold Press for Fully Developed Shoulders - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"The Arnold press probably won&#039;t help you fight aliens or cybernetic organisms, but it will help you build wider shoulders. 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