Build Shoulder Strength with Shoulder Press Into Arnold Press

Shoulder Press Into Arnold Press

Rep Range

5-10

Hints

The Shoulder Press into Arnold Press is a compound movement targeting different areas of the deltoid muscles, enhancing overall shoulder strength and definition. When beginning, stand with your feet hip-width apart and hold dumbbells just above shoulder height with palms facing towards you. To initiate the shoulder press, rotate your palms forward and press the dumbbells straight up overhead, extending your arms fully. As you lower the dumbbells back to the starting position, rotate your palms so they face you again. From this position, proceed with the Arnold press. Push the dumbbells up once more, but this time, as you press, rotate your wrists so your palms transition from facing you to facing forward by the time your arms are fully extended. As you lower the weights, reverse the motion, rotating your palms back to face you. Throughout the movements, ensure your core is engaged, your back remains straight, and your movements are controlled to maximize muscle engagement and reduce the risk of injury.

Common Mistakes

Avoid rushing through the motions. Using controlled movements, especially during the transition between the two presses, is vital. Ensure that you aren't flaring your elbows excessively out to the sides. A slight forward angle can provide better shoulder engagement and decrease strain. It's also essential not to neglect your core. A tight core offers stability and prevents unnecessary strain on the lower back during overhead movements.

Breathing

Inhale as you prepare to press the weights overhead. Exhale during the pressing motion, whether it's the shoulder press or the Arnold press. This breathing pattern supports core engagement and ensures stability during the lifts. Incorporating both the shoulder press and Arnold press into a single exercise sequence offers a comprehensive workout, targeting various shoulder muscle groups for improved strength and muscle tone.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Upper Chest, Traps, Serratus Anterior

Tertiary Muscles

Middle Chest, Latissimus Dorsi