Shoulder Press vs Arnold Press: Finding the Better Option for Your Shoulders

People often put their shoulders on the back burner when they’re training their upper body. Training your shoulders contributes to a well-balanced and strong upper body. There are numerous shoulder exercises available, and the shoulder press and the Arnold press are among the most popular.

These help build strength, enhance definition, and improve mobility. However, which shoulder workout is better for you?

Both are overhead pressing movements that engage the deltoids, but there are differences in the way the movements are executed; as a result, the muscles involved differ.

Understand the differences between the shoulder press and the Arnold press, how to perform the exercises correctly, and when to incorporate each exercise into your fitness plan.

To understand the differences between the shoulder press and the Arnold press, you need to look at each movement pattern and the muscles that are being engaged.

Shoulder Press

A basic vertical push exercise, performed with dumbbells, a barbell, kettlebells, or on machines, the shoulder press can be executed by positioning the weight vertically above your shoulders with palms facing forward to both raise and lower the weights.

It works the anterior (front) and lateral (side) deltoids, as well as the triceps, trapezius, and stabilises your core.

Arnold Press

The Arnold press, as the name suggests, was made popular by Arnold Schwarzenegger as a way to engage more of your shoulder muscles. It starts with palms facing your body in front of your chest, ascending with a twisting motion as your arms rise. It engages the three deltoid heads (front, side, and back) during the rise and descent, making it more dynamic than the shoulder press.

The Arnold press works the rotator cuff and is a greater challenge to shoulder mobility, while the shoulder press may be capable of heavier loads, it isn't nearly as efficient as the Arnold press.

The Arnold press is a strength training exercise that involves rotating your arms and is a little more challenging to perform, as it requires greater mind-muscle coordination. Here is how to do it step by step:

Setup:

• Sit on a bench with back support.

• Grab a pair of dumbbells and hold them in front of your shoulders at shoulder height, with your palms facing towards yourself and a neutral grip, and your elbows bent.

Execution:

• Press the dumbbells up overhead while rotating your wrists and hands out so your palms face forward at the top.

• Mimic this motion as you return to the starting position.

• Keep your core tight when you execute the movement smoothly and with control.

Tips:

• You may need to use lighter weights at first to gain control over the movement.

• Try not to flare out your elbows or jerk the weights up.

• The rotation is the most crucial part of the exercise and is critical for activating all heads of the deltoid muscles.

• The Arnold press is another fantastic exercise for shoulder hypertrophy, stability, and mobility, especially for intermediate to advanced lifters.

The shoulder press is a basic exercise that is great for beginners to develop muscle strength in the shoulders.

Setup:

• Sit or stand and hold a dumbbell or barbell in each hand.

• Hold your weights at shoulder level with your palms facing forward.

Execution:

• Press the weights up and over your head until your arms are straight, make sure elbows are not locked.

• Lower them slowly to the start position.

• You must keep your core engaged to prevent your lower back from arching.

Tips:

• Beginners should use dumbbells since they allow a wider range of motion.

• The standing shoulder press is more challenging as it requires activation of more of your core muscles.

• Your elbows must remain just ahead of the shoulders and not flare out to the sides.

• The shoulder press is especially beneficial for lifters who want pure strength, especially for the anterior deltoids.

While both exercises are beneficial, the shoulder press has some unique benefits:

Build Raw Strength

Typically, you can produce more force in the shoulder press than in the Arnold press. This makes it a better option when you’re gunning for progressive overload and muscle growth in the front and side delts.

Easy and Adaptable

The shoulder press is easy to learn, and you can do it using several different pieces of equipment, including dumbbells, barbells, and machines. It accommodates all experience levels and can be easily applied to any push day or upper-body workout.

Engages the Core

When done standing, a shoulder press also works your abdominals and lower back. It offers a slightly more complete full-body challenge.

Time Saving

This simple movement is a great option for people who want to maximise their short workout time.

Progress-Friendly

Whether you're a beginner or an advanced athlete, a shoulder press allows you to progress more, and all you have to do to achieve that is lift heavier.

When debating the Arnold press vs the shoulder press, you primarily need to focus on your personal fitness goals. That said, here are a few pointers that can help you make a decision:

• For overall activation of deltoids: Arnold press
• For strength/power: Shoulder press
• For shoulder mobility/rotation: Arnold press
• For beginners: Shoulder press (easier to learn)
• For variety: Alternate both

Technically, you can do both exercises.

For example, if you are using the shoulder press early in your workout to maximise strength, you could follow it with Arnold presses later in your workout as a finisher, incorporating a few extra reps for volume. But for an optimum workout, opt for the one that suits you better.

If you have shoulder or rotator cuff issues, be cautious when performing these movements. The Arnold press's rotation creates more opportunities for injury if performed incorrectly or with too much weight.

The shoulder press, particularly with dumbbells, is safer, but only if you are properly executing it with light weights.

If you’re recovering from an injury or just starting to lift, it's advisable to perform shoulder presses on machines or seated variations for the additional support they provide.

Regardless of injury or experience level, always warm up your shoulders properly before working out and consult a licensed professional if you experience any pain while performing shoulder movements. You can also ask a trainer or friend to spot you during your workout session to ensure that you don’t injure yourself.

When comparing the shoulder press to the Arnold press, it becomes clear that both exercises serve a valuable yet different purpose.

If you’re entirely focused on building pure strength and muscle mass, then the shoulder press is the exercise for you, especially if you are a beginner or are not used to lifting heavier weights. If muscle activation and engagement are your main goals, the Arnold press is a better exercise as it also helps improve range of motion, mobility, and develop a fuller shoulder.

Ultimately, rather than choosing one press over the other, it is best to include both in your workouts. Not only that, but switching up both presses can lead to a better balance between power, hypertrophy, and mobility. You can even alternate both presses across training days altogether or within supersets.

Regardless of which press you choose, the best course of action is to prioritise correct execution, progressive overload, and sticking to it for the long run. When you stay true to those principles, both movements will get you on your way to stronger and better-defined shoulders.

Q. What’s the difference between the shoulder press and the Arnold press?

A. The Arnold press has a rotational component, whereas the shoulder press moves straight up and recruits fewer muscles.

Q. Which press builds more muscle in the deltoids?

A. Arnold press recruits all three deltoid heads, providing more balanced muscle development.

Q. Is the Arnold press better for shoulder mobility?

A. Yes, incorporating rotation with an Arnold press can improve shoulder joint mobility and flexibility over time.

Q. Can beginners safely perform both exercises?

A. Yes, however, beginners should perform shoulder presses before attempting the Arnold press to develop strength and stability.

Q. Which exercise should you avoid with shoulder pain?

A. If you’re suffering from shoulder pain or rotator cuff issues, you should avoid the Arnold press. You can use light weights or a machine press for added support and balance.