When building bigger, broader, and sharper shoulders, chances are your workout or exercise program involves using one of two common compound shoulder movements – The Arnold press or the shoulder press. Each move provides excellent shoulder strengthening but operates slightly differently, engages various muscles, offers unique ranges of motion, and has individual training benefits. For those in the dilemma of 'Should I choose the Arnold Press or the Shoulder Press?', this article will leave nothing to the imagination so you can pick the one that best suits your fitness goals.
What is an Arnold Press?
The Arnold press is a variation on your standard dumbbell shoulder press, popularized by bodybuilding icon Arnold Schwarzenegger. When performing an Arnold press, there is a twist as the dumbbell turns while you’re pressing the weight overhead. You begin by facing the dumbbells inward towards your body at your shoulders, then turn them outward as they go upward.
How to Perform an Arnold Press
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Grab a dumbbell in each hand.
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With your palms facing your torso, hold them at shoulder height.
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Press them straight above your head, internally rotating as you go so that your palms face away from you.
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Slowly reverse the motion to the start position, rotating back so your palms point to your chest.
As the Arnold Press is often performed using a pair of dumbbells, a strong, resilient set from our selection of Rubber hex dumbbells sets would be perfect for your commercial or home gym.
What is a Shoulder Press?
This overhead press exercise, which may also be referred to as military press or shoulder press depending upon the variation you are utilizing, targets several upper-body muscle groups with the fundamental push.
It can be performed using:
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Dumbbells
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Barbell
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Smith machine
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Machine shoulder press
Unlike the Arnold Press, there is no wrist rotation during the movement.
How to Perform a Shoulder Press
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Hold dumbbells at shoulder height.
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Keep your palms facing forward.
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Press the weights straight overhead.
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Lower slowly until the weights return to shoulder level.
Arnold Press vs Shoulder Press
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Feature |
Arnold Press |
Shoulder Press |
|
Movement |
When performing an Arnold press, your hands begin by facing in and rotating outward to face forward as you press, resulting in a longer range of movement and much more dynamic motion. |
The Shoulder Press follows a straight overhead pressing path without any wrist rotation. It is a simpler movement that emphasizes pressing strength. |
|
Range of Motion |
Rotation allows for an increased range of motion, enabling muscles to perform larger stretch-contractions. It can involve more muscles. |
The range of motion is shorter as your hands are still for the entire exercise, and instead they focus on effective pressing overhead. |
|
Muscles Worked |
This works for your anterior (front) and lateral deltoids, triceps, and if you think of your rotation, this also hits your rotator cuff and upper chest. There’s much more stabilizer muscle activation. |
It more heavily relies on anterior(front) deltoids and lateral(side) deltoids as well as your triceps. It is a more shoulder and triceps-primary pressing motion. |
|
Muscle Activation |
Additional movements and shoulder rotation cause more stimulation on the shoulder muscles, while the Arnold Press, consequently, is considered one of the best shoulder workouts available on earth. |
Shoulder Press gives the back muscles the much-deserved training and activation but only gives the front delts and triceps real work. However, it is highly beneficial for developing pressing muscles. |
Muscles Worked: Shoulder Press vs Arnold Press
Arnold Press
The Arnold Press activates:
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Front deltoids (anterior delts)
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Side deltoids (lateral delts)
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Rear delts (to a smaller degree)
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Triceps
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Upper chest
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Rotator cuff muscles
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Core stabilizers
The rotation increases shoulder engagement throughout the lift.
Shoulder Press
The standard shoulder press mainly targets:
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Front deltoids
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Side deltoids
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Triceps
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Upper traps
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Core
It places greater emphasis on pressing strength rather than rotational shoulder activation.
Which Builds Bigger Shoulders?
In theory, the Arnold Press takes a slightly longer range of motion that can make it a slightly better choice when it comes to hypertrophy (growth of a muscle).
Why?
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Longer time under tension
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Greater range of motion
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More muscle fibers recruited
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Better stretch at the bottom
As your shoulders get stronger, buying a 5-75 rubber hex dumbbell set with rack offers enough weight progression to continue building muscle effectively.
Which Is Better for Strength?
If your sole goal is overhead pressing strength, then use the Shoulder Press for obvious reasons.
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It has a less complex range of movement,
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More efficient mechanics
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Allows you to lift heavier weight, and
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The progress with Shoulder Presses (with practice) happens at a faster rate for most people compared to the overhead press. Hence is often used in training programs by powerlifters, athletes, and people who train primarily for strength.
Conclusion
Between the Arnold press and the shoulder press – one is not better than the other; they both have their place. The shoulder press is excellent for weight bearing and strength gaining, while the Arnold press increases the activation of your muscles and aids shoulder growth. To benefit your shoulders the most, do Shoulder Presses first (for strength), then follow them with Arnold Presses (for hypertrophy). To buy dumbbells to perform these exercises, you can get in touch with True Iron Fitness.
