Arnold Press
Quick Information
Category
Hypertrophy
Difficulty
Intermediate
Equipment
Dumbbell, Bench
Primary muscle group
Deltoids
Secondary muscle groups
Triceps Brachii, Rotator Cuff
Movement pattern
Vertical Push with Rotation
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Train the deltoids through a longer range including shoulder rotation.
How it fits the system. An intermediate-level vertical push with rotation entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Deltoids
Secondary muscles
Triceps Brachii, Rotator Cuff
Movement pattern
Vertical Push with Rotation
Equipment
Dumbbell, Bench
Difficulty
Intermediate
How to Perform
- Sit upright with the dumbbells at chest height, palms facing you.
- Brace the trunk and keep the ribs down.
- Begin pressing while rotating the palms to face forward.
- Finish with the arms extended and the palms forward.
- Reverse the rotation as you lower back to the start.
Coaching Cues
- Rotate smoothly through the press rather than at the end.
- Keep the elbows under the wrists.
- Use a lighter load than a normal shoulder press.
Common Mistakes
- Rotating too late and jerking the shoulder.
- Using loads that force the back to arch.
- Rushing the lowering phase.
Progressions & Regressions
Progressions
Add load or slow the tempo.
Regressions
Standard dumbbell shoulder press.
When to Use It
When to use
As shoulder hypertrophy work.
When not to use
With shoulder pain during rotation under load.
Programming
3 sets of 8 to 12 reps.
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