{"id":9332,"date":"2025-05-14T13:49:39","date_gmt":"2025-05-14T19:49:39","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9332"},"modified":"2025-05-14T13:49:39","modified_gmt":"2025-05-14T19:49:39","slug":"arnold-press-for-bolder-shoulders","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/05\/14\/arnold-press-for-bolder-shoulders\/","title":{"rendered":"Arnold Press for Bolder Shoulders"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p>The Arnold Press for bolder shoulders isn&#8217;t just for cosmetic reasons but also for increasing your bone density, metabolic rate, and mood. Yes, strength training and having big shoulders is empowering. <strong><a href=\"https:\/\/www.linkedin.com\/in\/william-kang-202426194\/\" target=\"_blank\" rel=\"noopener\">William Kang<\/a><\/strong> is the Associate Editor at BODi and you can scroll down and see his in-depth look at the Arnold Press.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-9333\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/arnold-press-960-1.png\" alt=\"Arnold Press for Bolder Shoulders\" width=\"960\" height=\"480\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/arnold-press-960-1.png 960w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/arnold-press-960-1-300x150.png 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/05\/arnold-press-960-1-768x384.png 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Despite all the noble\u00a0reasons to strength train \u2014 increasing your bone density, metabolic rate, and mood \u2014 it\u2019s OK if you\u2019re motivated by more superficial goals, like growing some big ol\u2019 arms. There exists an exercise that can help you do just that, which not only has Arnold Schwarzenegger\u2019s stamp of approval but was also created by the legend himself: the Arnold press.<\/p>\n<p>In addition to helping you chisel a pair of enviable arms, this variation of the standard\u00a0shoulder press\u00a0targets all three heads of the\u00a0deltoids\u00a0and can improve shoulder stability. Here\u2019s how to perform the Arnold press with perfect form.<\/p>\n<h2>Arnold Press: Step-by-Step Instructions<\/h2>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/fFyrgCWTIaI?si=Lobwt-lOy_7SRDg9&amp;rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-fluidvids=\"loaded\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<ul>\n<li aria-level=\"1\">Hold two dumbbells in front of your chest with your palms facing toward your body, keeping your elbows close to your body. This is your starting position.<\/li>\n<li aria-level=\"1\">As you press the dumbbells up above your head, rotate your palms out so that when you reach the overhead position, they face away from your body.<\/li>\n<li aria-level=\"1\">Reverse the motion to lower the dumbbells back down, corkscrewing your hands so your palms end facing your body, and repeat.<\/li>\n<\/ul>\n<h2>How to Make the Arnold Press Easier<\/h2>\n<p>You can make this exercise more stable by performing it seated. This will reduce the demand placed on your core to stabilize your body and can also allow you to press more weight.<\/p>\n<h2>How to Make the Arnold Press Harder<\/h2>\n<p>Intensify the Arnold press by increasing your weight or by letting the weights come down to the sides of your body and curling them up before performing each rep.<\/p>\n<h2>Arnold Press: Muscles Worked<\/h2>\n<p>The Arnold press primarily works two muscles in the arms: the shoulders and triceps.<\/p>\n<h3>Deltoid<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-169222 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2018\/04\/19102530\/decline-bench-press-600-deltoids.png\" alt=\"Anatomical Diagram of Deltoid Muscles | Decline Bench Press\" width=\"600\" height=\"378\" \/><\/p>\n<p>The deltoid is the muscle on the outside of your shoulder joint. Due to the rotational element of the Arnold press, it trains all three heads of your deltoid:<\/p>\n<ul>\n<li aria-level=\"1\">Your\u00a0front (anterior) deltoid\u00a0<i>flexes<\/i>\u00a0your arm, or raises it in front of your torso. It\u2019s worked in moves like\u00a0overhead presses,\u00a0bench presses, and\u00a0dips.<\/li>\n<li aria-level=\"1\">Your\u00a0side (lateral) delt\u00a0<i>abducts<\/i>\u00a0your arm, or lifts it directly out to the side. It\u2019s worked in\u00a0lateral raises\u00a0and also assists your front and rear delts.<\/li>\n<li aria-level=\"1\">Your\u00a0rear (posterior) delt\u00a0<i>extends\u00a0<\/i>your arm, or moves it backward behind your body. It\u2019s worked in moves like the reverse fly and rows.<\/li>\n<\/ul>\n<h3>Triceps<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-177123 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/09\/25143405\/horseshoe-triceps-600-anatomy.jpg\" alt=\"Image of Triceps Anatomy | horseshoe triceps\" width=\"600\" height=\"400\" \/><\/p>\n<p>Like the deltoid, your\u00a0triceps\u00a0are a three-headed muscle composed of the long head, lateral head, and medial head. The triceps extend your arm at the elbow joint and are worked in exercises like overhead presses, bench presses, and\u00a0push-ups. You can also isolate them with exercises like\u00a0triceps push-downs,\u00a0kickbacks, and\u00a0extensions.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Arnold Press for bolder shoulders isn&#8217;t just for cosmetic reasons but also for increasing your bone density, metabolic rate, and mood. Yes, strength training and having big shoulders is empowering. William Kang is the Associate Editor at BODi and you can scroll down and see his in-depth look at the Arnold Press. &nbsp; Despite [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2223],"tags":[],"class_list":{"0":"post-9332","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-strength-training","7":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Arnold Press for Bolder Shoulders - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"The Arnold Press for bolder shoulders isn&#039;t just for cosmetic reasons but also for increasing your bone density, metabolic rate, and mood.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/05\/14\/arnold-press-for-bolder-shoulders\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arnold Press for Bolder Shoulders - Fitness, Health &amp; 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