FitCi
Arnold Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps. Equipment: dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit or stand tall, holding the dumbbells in front of your chin with your palms facing you and your elbows forward.
- As you press the dumbbells up, simultaneously rotate your wrists outward so your palms face forward.
- By the time your arms are fully extended overhead, your palms should be facing forward.
- Reverse the movement, rotating your wrists back inward as you lower the dumbbells.
- At the starting position, your palms should again be facing you.
Coaching tip
Start with your palms facing you, rotate your wrists outward as you press up, and perform the movement slowly.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Machine Shoulder Press, Cable Lateral Raise
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.