Arnold Press with dumbbells
The Arnold Press, also known as the Rotational Shoulder Press or Schwarzenegger Press, is a fitness exercise developed by Arnold Schwarzenegger, specifically designed for targeted shoulder muscle development. This exercise can be performed either standing or seated and is excellent with dumbbells or kettlebells. Learn more about the correct execution of the exercise in the following article.
Necessary equipment
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Arnold Press with dumbbells - the correct execution
- Start in hip-width stance
- Hold the dumbbells with bent arms in front of your chest
- Your fingers point to your chest
- Stretch your arms overhead
- Rotate your hands so that your fingers point forward in the final position
- Work in the largest possible range of motion
- Keep active tension in the torso throughout
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight.
The exercise Arnold Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Arnold Press?
Primary trained muscles for Arnold Press
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
Secondary trained muscles for Arnold Press
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Similar exercises to Arnold Press
Shoulder Press with a barbell
Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.
Pike Push Ups
Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights.
Popular weighted alternatives include shoulder presses and Arnold presses.
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