Exercise Spotlight: Arnold Shoulder Press

When it comes to building strong and well-defined shoulders, the Arnold shoulder press, a variation of the classic dumbbell shoulder press, deserves its moment in the spotlight. This exercise, popularized by the legendary bodybuilder Arnold Schwarzenegger, is a fantastic way to target your deltoid muscles while also working on your overall shoulder stability and range of motion. In this blog post, we’ll take a closer look at the Arnold shoulder press.

The Arnold shoulder press incorporates a full range of motion, engaging the anterior (front) and medial (side) deltoid muscles, triceps, and upper chest. What sets this exercise apart from a standard shoulder press is the unique twisting motion that mimics the natural movement of the shoulder joint. This dynamic range of motion places a greater emphasis on the front deltoids, making it an excellent choice for building well-rounded shoulder muscles.

What muscles does an Arnold shoulder press work?

Deltoid. The deltoid muscle is the primary muscle of the shoulder. Its three heads – the anterior, lateral, and posterior deltoid – work together to help you lift, move, and stabilize your arms and shoulders.
Triceps. These large muscles are on the back of your upper arms. They allow you to extend and retract your forearm. They also help you move your arms backward at the shoulder.
Trapezius. Also called the traps, this muscle helps you move your head, neck, arms, shoulders, and torso. It also affects your posture and stabilizes your spine.
Other muscles like your core and back don’t play an active role in the Arnold shoulder press, but they remain engaged by stabilizing your torso.

Benefits of the Arnold shoulder press

Full shoulder development: The Arnold shoulder press targets all three heads of the deltoids, promoting balanced and proportional shoulder development. This is particularly important for achieving that wide, V-shaped upper body.

Increased range of motion: The twisting motion of the Arnold press stretches and contracts the deltoids through a more extensive range of motion than traditional presses. This can help improve shoulder flexibility and mobility, reducing the risk of injury.

Enhanced muscle engagement: The Arnold press also engages the triceps and upper chest, creating a more comprehensive upper-body workout. It helps improve overall upper-body strength, making it a valuable addition to your workout routine.

Variety in training: Switching up your routine with different exercises like the Arnold shoulder press prevents plateauing and keeps your workouts fresh and exciting. Try rotating between traditional dumbbell shoulder presses, arnold presses, and barbell shoulder presses as your primary shoulder-builders. You can add accessory lifts like lateral and front raises to finish your shoulders off after the bigger, compound lifts have been completed.

Stronger bones: Weightlifting can increase your bone density and reduce the risk of osteoporosis, which weakens your bones and makes them brittle.

Chronic disease management: If you have a chronic condition like back pain or arthritis, strengthening exercises can help combat the symptoms.

One study also found that the dumbbell Arnold press is more effective for activating the shoulder muscles than the traditional overhead dumbbell press.

Tips for success

Keep your core engaged throughout the movement to maintain stability.
Use a controlled and deliberate motion throughout the exercise. Use an especially controlled tempo during the negative (eccentric) part of the lift (the way down).
Don’t arch your back excessively during the lift.
Want a real burner?: don’t lock your elbows fully at the top of the movement. This ensures time under tension is maximized.
Start with a light weight to get the feel for the exercise, and gradually increase the weight as you become more comfortable.

To maximize the benefits of the Arnold shoulder press, consider incorporating it into your shoulder workout routine. You can use it as a primary compound exercise or as an accessory movement (after a barbell military press), depending on your training goals.

The Arnold shoulder press is an effective variation of the dumbbell shoulder press that can help you build strong and well-defined shoulders, enhance shoulder stability, and increase your range of motion. When performed with proper form and consistency, this exercise can be a valuable addition to your fitness routine. The Arnold shoulder press is a versatile option for developing impressive shoulder strength and aesthetics. Make this exercise a consistent part of your fitness routine, and you’ll be on your way to developing a set of shoulders that not only look great but also perform at their best in daily activities and other exercises. So, next time you hit the gym, give this iconic exercise a try and watch your shoulder gains soar to new heights!

At Body By Ford,our experienced, certified trainers will guide you through the Arnold shoulder press, ensuring you maintain proper form and determining the right weights to use as your starting point.Our well-equipped gym has everything you need to begin your fitness journey.Reach out to us for your free consultation today!

Ford StevensOctober 29, 2023

Exercise Spotlight: Arnold Shoulder Press

What muscles does an Arnold shoulder press work?

Deltoid. The deltoid muscle is the primary muscle of the shoulder. Its three heads – the anterior, lateral, and posterior deltoid – work together to help you lift, move, and stabilize your arms and shoulders.

Triceps. These large muscles are on the back of your upper arms. They allow you to extend and retract your forearm. They also help you move your arms backward at the shoulder.

Trapezius. Also called the traps, this muscle helps you move your head, neck, arms, shoulders, and torso. It also affects your posture and stabilizes your spine.

Other muscles like your core and back don’t play an active role in the Arnold shoulder press, but they remain engaged by stabilizing your torso.

Benefits of the Arnold shoulder press

Full shoulder development: The Arnold shoulder press targets all three heads of the deltoids, promoting balanced and proportional shoulder development. This is particularly important for achieving that wide, V-shaped upper body.

Increased range of motion: The twisting motion of the Arnold press stretches and contracts the deltoids through a more extensive range of motion than traditional presses. This can help improve shoulder flexibility and mobility, reducing the risk of injury.

Enhanced muscle engagement: The Arnold press also engages the triceps and upper chest, creating a more comprehensive upper-body workout. It helps improve overall upper-body strength, making it a valuable addition to your workout routine.

Stronger bones: Weightlifting can increase your bone density and reduce the risk of osteoporosis, which weakens your bones and makes them brittle.

Chronic disease management: If you have a chronic condition like back pain or arthritis, strengthening exercises can help combat the symptoms.

One study also found that the dumbbell Arnold press is more effective for activating the shoulder muscles than the traditional overhead dumbbell press.

Tips for success

Keep your core engaged throughout the movement to maintain stability.

Use a controlled and deliberate motion throughout the exercise. Use an especially controlled tempo during the negative (eccentric) part of the lift (the way down).

Don’t arch your back excessively during the lift.

Want a real burner?: don’t lock your elbows fully at the top of the movement. This ensures time under tension is maximized.

Start with a light weight to get the feel for the exercise, and gradually increase the weight as you become more comfortable.

To maximize the benefits of the Arnold shoulder press, consider incorporating it into your shoulder workout routine. You can use it as a primary compound exercise or as an accessory movement (after a barbell military press), depending on your training goals.