Arnold Press vs Shoulder Press: Which Is Best For You?

In terms of sculpting big, strong, and well-defined shoulders, there are a selection of exercises to pick from. One among the lesser-known movements is the Arnold Press. Named after the legendary Arnold Schwarzenegger, this exercise has a singular motion and magnificence.

But how does it stack up against other popular shoulder exercises, just like the shoulder press? 

In this text, we’ll dive into the Arnold Press, dissect its advantages, and compare it to the overhead press, and several other other press variations, to enable you to determine which one suits your goals best. Whether aiming for broader shoulders, improved shoulder strength, or enhanced shoulder stability, we’ll guide you thru the professionals and cons of the Arnold Press and the shoulder press.

Table of Contents: 

• What Is An Arnold Press?
• Arnold Press vs Shoulder Press: Key Differences
• How To Do An Arnold Press
• How To Shoulder Press
• Arnold Press vs Shoulder Press: A Side-By-Side View
• FAQs

What Is An Arnold Press?

The Arnold press is a shoulder press variation named after the famous bodybuilder, actor, and Governor of California, Arnold Schwarzenegger. Arnold popularized this movement during his bodybuilding profession by making it a staple of his shoulder training.

It is a shoulder press variation where the dumbbells rotate together with your palms facing you at the underside of the movement before facing away from you at the highest. Rotating the dumbbells provides a subtle but significant change in how the exercise feels. You may perform it seated or standing. More often than not, Arnold preferred to do the exercise standing.

What’s the Shoulder Press?

The shoulder is a classic upper-body strength exercise often performed with dumbbells or a barbell. It involves lifting the burden straight up above your head, as seen with the overhead press, military press, and push press.

This exercise offers a spread of benefits, similar to improving strength, optimizing your body composition, and improving your functional movements.

Differences Between Arnold Press vs Shoulder Press

Although each the Arnold Press and the conventional shoulder press have many similarities, there are some differences. In terms of the Arnold press vs shoulder press, here’s what varies.

1) Muscles worked:

The Arnold Press and the usual shoulder press each primarily goal the deltoid muscles, working all three heads of the shoulder—front (anterior), middle (lateral), and rear (posterior). Each pressing variations also engage the triceps and upper chest to some extent.  

The one difference is available in the degree of activation. A 2020 study showed Arnold Presses to be simpler for activating the anterior and medial deltoid muscles than the overhead dumbbell press¹. With this in mind, the Arnold press is likely to be higher for constructing muscle. 

2) Range Of Motion:

The Arnold Press incorporates a more extensive range of motion than a conventional shoulder press because of the rotational movement of the wrists through the exercise.

Rotating the wrists permits you to lower the dumbbells below your shoulders. The prolonged range at the underside of the rep helps engage the shoulder muscles and rotator cuff muscles through different angles and planes of motion. 

3) Loading:

Lifting heavier weights within the Arnold Press will be barely tougher because of the rotational component and the necessity for greater stability. Nonetheless, this exercise can still be loaded with substantial weights for progressive overload.

By way of implements, the Arnold press will be done with dumbbells or kettlebells. Alternatively, a conventional shoulder press will be done with dumbbells, kettlebells, barbells, landmines, or machines. 

4) Training Goals:

The Arnold Press advantages those looking for a mix of shoulder strength, muscle size, and mobility. It’s a superb exercise for bodybuilders and individuals trying to add variety to their shoulder workouts. To up the ante for muscle activation, do Arnold Presses standing.

Research shows that standing dumbbell presses increase muscle activation greater than seated². The thought is the additional instability attributable to standing prompts the deltoids more, leading to higher muscle growth. 

In case your goal is primarily strength, your best bet is an overhead barbell press, push press, or a dumbbell press from a seated position. All three movements assist you to lift a big amount of weight.

How To Do An Arnold Press

You will need a pair of dumbbells or kettlebells to perform an Arnold Press. Select a weight that suits your strength level and goals. You may do the Arnold Press seated or standing – each variations are effective.

Arnold Press Form: 

Here’s find out how to properly perform the Arnold Press.

• Sit on the bench together with your back supported and feet flat on the ground if seated. If standing, ensure your feet are shoulder-width apart for balance.
• Hold a dumbbell in each hand, slightly below your shoulders, together with your palms facing your body. Your elbows ought to be bent. That is the starting position.
• Begin by lifting the dumbbells upward and away out of your chest. As you lift, concurrently rotate your wrists outward in order that your palms face forward at the highest of the movement. This rotation is an important feature of the Arnold Press.
• Proceed raising the dumbbells until your arms are fully prolonged overhead. Your palms ought to be facing forward, and your arms ought to be almost straight but not locked out. That is the highest of the movement.
• Reverse the motion by slowly lowering the dumbbells and rotating your wrists back to the palms-facing-inward position.

Arnold Press Advantages:

Searching for explanation why you need to perform the Arnold Press exercise? Listed here are three great advantages.

1. The Arnold Press effectively targets the shoulder muscles equally, or higher than, all other dumbbell shoulder presses.
2. It provides a bigger range of motion, engaging the shoulders through different angles.
3. The exercise is a singular variation that is usually a nice change from typical shoulder press movements.

Arnold Press Drawbacks:

Every exercise has its downsides. Here’s what to pay attention to with the Arnold Press.

1. It may possibly be difficult to lift heavier weights because of the rotational component.
2. Individuals with shoulder issues or limited mobility may experience pain within the shoulder joint doing the movement. 

Programming Suggestions for Arnold Presses:

Start with lighter weights to perfect your form, and steadily increase the burden, following the strategy of progressive overload, as you turn into more comfortable with the exercise.

• Aim for 3-4 sets of 8-12 reps. 
• Incorporate the Arnold Press into your shoulder workout routine a couple of times weekly.
• Perform them toward the start of your workout. 

How To Shoulder Press

In terms of shoulder presses, you might have many great options. I will persist with the standard overhead barbell press, a favourite amongst strength athletes, for this shoulder press vs Arnold press comparison.

Overhead Shoulder Press Form:

The overhead barbell press is one of the popular shoulder-building exercises since it’s easy and effective. It is a favourite amongst strength athletes since it permits you to handle heavy weights.

Here’s the right form for the Overhead Barbell Press.

• Stand in an athletic stance and grip a barbell together with your hands around shoulder width.
• Lift the barbell off the rack and position it at shoulder height, resting in your front shoulders.
• Take a deep breath, engage your core, and brace your abs. From there, press the barbell overhead in a straight line. Extend your arms fully without locking your elbows.
• Lower the barbell under control back to the starting position. 

Shoulder Press Advantages:

Here’s a have a look at the very best advantages of standard shoulder presses.

1. The overhead press primarily targets the front and middle deltoid muscles, constructing shoulder strength and size.
2. It engages the triceps, upper chest, and core for stability.
3. The overhead press permits you to handle more weight than some other traditional shoulder exercise. Subsequently, it’s excellent at developing shoulder strength.  

Shoulder Press Drawbacks:

The largest downside to the shoulder press is that it might put significant stress on the shoulder joint and is probably not suitable for people with preexisting shoulder issues.

Overhead Press Common Mistakes:

Perfect form is vital to the overhead press. Here’s what to avoid doing.

• Arching the lower back excessively.
• Allowing the barbell to drift too far forward or backward.
• Using an excessive amount of weight, sacrificing range of motion.

Shoulder Press Programming Suggestions:

You may make the overhead press suit your goals, whether it’s muscle hypertrophy or improving strength. Here’s find out how to do it.

• You may wear a weightlifting belt to extend core stability.
• Perform 3-4 sets of 5-10 reps for strength and muscle-building.
• The overhead barbell press ought to be programmed first in your shoulder routine. 

5 Additional Shoulder Press Variations

In case you’re searching for more great pressing variations, you’ve got come to the best place! Here’s a have a look at 5 other takes on the shoulder press. Along with these, an excellent option for beginners is the machine overhead press, which is right for many who need more stability.

1. Barbell Push Press:

The barbell push press is an explosive compound exercise for strength and performance training. The exercise combines leg drive and upper body strength, making it a superb exercise for overall power and shoulder development.

Just a few programming notes: The push press is certainly one of the few exercises where it’s okay to make use of momentum. Practice using your lower body to assist drive the barbell overhead. Perform 3-4 sets of 3-6 reps for power and strength, performing it at the start of your workout.

Learn how to do the Barbell Push Press:

• Begin in a standing position with the barbell racked at shoulder height.
• Grip the barbell just outside shoulder-width, together with your feet hip-width apart.
• Dip on the knees, then explosively drive upward, using your legs to lift the burden overhead.
• Press the barbell fully overhead, then lower it back to your front shoulders.

2. Seated Dumbbell Shoulder Press:

The seated dumbbell shoulder press is an excellent movement since it offers stability, targets the shoulder muscles effectively, and will be adapted for a big selection of fitness levels. As well as, dumbbell shoulder presses isolate the shoulders and supply stability, allowing you to handle more weight, and it’s great for those with lower back issues. 

Programming notes: The seated dumbbell press is top-of-the-line shoulder press variations for strength and size. This movement is a wonderful alternative if you happen to cannot do a barbell overhead press. Perform 3-4 sets of 6 to 12 reps at the start of your shoulder workout. 

In case you’re a fan of dumbbell shoulder workouts, this press variation is for you!

Learn how to do the Seated Dumbbell Shoulder Press:

• Sit on a bench with back support, holding a dumbbell in each hand.
• Kick the dumbbells as much as shoulder height out of your knees and press them overhead until your arms are fully prolonged.
• Lower the dumbbells back to shoulder height when you reach the highest of the movement. 

3. Single Arm Dumbbell Press:

The one-arm dumbbell press is one of the difficult shoulder press variations you possibly can do. Using one dumbbell requires a variety of core stability to take care of good positioning, and it helps address muscle imbalances by working each arm independently. Plus, it enables your body to alter the range of motion for the shoulders.

When programming this exercise, start light until you get the hang of it. As well as, perform 3-4 sets of 6-12 reps for muscle constructing, incorporating to start with or middle of your workout.

Learn how to do the Single Arm Dumbbell Press:

• Sit on a bench with back support or stand with a dumbbell in a single hand at shoulder height.
• Press the dumbbell up until your arm is fully prolonged.
• Lower the dumbbell back to the starting position.

4. Z Press:

The Z-Press is a wonderful shoulder exercise because it challenges the shoulders and core while promoting proper posture, making it ideal for constructing strength and stability. Its minimal space requirements make it accessible to people training of their basements with low ceilings. 

 When programming the Z-Press, perform 3-4 sets of 6-10 reps for shoulder strength and stability, and incorporate these to start with or middle of your workout. 

Learn how to do the Z Press:

• Sit on the ground together with your legs prolonged.
• Hold a barbell or dumbbell with each hands at shoulder height.
• Press the burden up until your arms are fully prolonged.
• Lower it back to the starting position.

5. Landmine Press:

I’m an enormous fan of landmine exercises, and the landmine press isn’t any exception. The landmine press is incredible since it offers a singular pressing motion that targets the shoulders and upper chest while reducing strain on the shoulder joints. Its movement pattern, versatility, and adaptableness make it helpful to any strength training routine.

 When programming the landmine press, take note tou can do the landmine press from a standing or kneeling position. Kneeling shifts more focus toward the shoulders. Perform 3-4 sets of 8-12 reps for shoulder and upper chest development, placing these in the center or end of your workout.

Learn how to do the Landmine Press:

• Place one end of a barbell in a landmine attachment or securely in a corner.
• Hold the opposite end of the barbell with one or each hands near your shoulder. That is the starting position.
• Press the barbell upward until your arms are fully prolonged.
• Lower it back to your shoulder.

Arnold Presses vs Shoulder Presses: Which Is Best For You?

In terms of the Arnold press vs shoulder press, which is best for you? Take a have a look at this side-by-side comparison to find out which is able to enable you to hit your goals.

FAQs

Listed here are some answers to common questions on the Arnold press vs shoulder press.

Is a barbell shoulder press higher than a dumbbell shoulder press?

It relies on your goals and preferences. The barbell shoulder press allows for heavier weights and is likely to be higher for constructing overall shoulder strength. In contrast, a dumbbell shoulder press can provide more range of motion and stability challenges for muscle engagement.

Did Arnold invent the Arnold press?

Yes, Arnold Schwarzenegger invented the Arnold Press and popularized it during his bodybuilding profession. For more details on his workout routine, try our article detailing the Arnold Split.

Will overhead press construct big shoulders?

All shoulder presses, including exercises just like the Arnold and overhead barbell press, might help construct big shoulders by targeting the deltoid muscles. That said, consistent training and progressive overload are essential for muscle growth.

Is it bad to do a heavy shoulder press?

It’s okay to do heavy shoulder presses, but it surely’s essential to make use of proper form to avoid injury. Start with weights you possibly can control, steadily increase them as your strength improves, and at all times prioritize quality technique.

Why cannot I lift heavy on shoulder press?

The shortcoming to lift heavy on the shoulder press might be because of various aspects, including lack of strength, improper form, or underlying shoulder issues. It’s essential to evaluate your technique first. From there, you possibly can steadily increase weights to construct strength. 

Arnold Press vs Shoulder Press: Which Is Higher?

When deciding between the Arnold Press vs shoulder press, it relies on what you ought to achieve together with your workouts. The Arnold Press is a flexible tool. It really works your shoulders otherwise and improves strength, size, and mobility. Nonetheless, there is likely to be higher decisions if you happen to’re mainly fascinated by lifting heavy weights for pure shoulder strength.

Alternatively, the shoulder press, especially with a barbell, is all about constructing serious shoulder strength and size. It’s an excellent exercise for many who need to lift heavy and deal with performance. It has less fancy movement, but it surely’s easy and effective.

So, which of the two exercises you decide depends in your goals. In case you want well-rounded shoulders and wish to try something different, go for the Arnold Press. In case you want strong shoulders, select the shoulder press.

In point of fact, many individuals find it helpful to do each. This fashion, you possibly can get the very best of each worlds. Just be sure that you are doing the exercises appropriately and safely. Ultimately, the very best movement is the one which helps you meet your goals and works well for you.

Searching for more great shoulder exercises? Take a look at the 9 Best Barbell Shoulder Exercises, 16 Best Cable Shoulder Exercises, and 9 Body weight Shoulder Exercises.

References:

1. Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, 75. https://doi.org/10.2478/hukin-2020-0033
2. Saeterbakken, Atle H.1; Fimland, Marius S.2,3. Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research 27(7). July 2013. | DOI: 10.1519/JSC.0b013e318276b873