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The Arnold Press and the Best Deltoid Exercises for Bodybuilders

It is difficult to secure something original and difficult to come up with something new in the realm of fitness and bodybuilding; sometimes, exercises are similar or overlap with one other. However, Arnold Schwarzenegger is the man who was successful in inventing his own exercise.

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Arnold Schwarzenegger, a former bodybuilder, found that his shoulder muscles developed asymmetrically. And Schwarzenegger solved the problem with a bench press with a dumbbell turn seated from the chest. Yes, the workout is similar to a standard dumbbell press, but there are some distinctions. This technique provides the quickest rise in visual volume and distributes the stress evenly across all deltoid muscle bundles.

Schwarzenegger demonstrated the usefulness of the exercise with a personal example, and he was the first to film his implementation. As a result, Arny had a superb athletic physique, and the exercise was named after him. Arnold Press muscles can also be beneficial.

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How to Perform the Arnold Press for the Best Effect

The key distinction between Arnold Presses and the traditional dumbbell press is that tension in the deltoid muscles is maintained throughout the exercise. This is because the elbows are moved forward and are at their lowest point. Normally, the elbows in this posture are dropped to the sides of the body during a bench press, but Arnold Presses keep the elbows in front of the body.

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Since the primary muscles worked by Arnold Presses are the deltoids, this exercise is often done with lighter weights than a bench press. The Arnold Presses target the muscles on the front, sides and back of the shoulders; namely, the deltoid muscle, trapezius muscle (neck and upper back), pectoralis major muscle (chest) and latissimus dorsi.

Here is a step-by-step guide to help you maximize your Arnold Presses:

·       Raise the dumbbells to your neck level. Please keep in mind that the palms should start facing the body and then pivot away from it as you elevate. Make sure the triceps are not squeezed against the chest and keep a distance between them during the workout.

·       Raise your arms and spread them apart as you exhale. Turn your palms outward, away from you, so they are facing away from your body at the top point. You should not elevate or lower your head. Stop and make an extra effort as you exhale, straining the deltoid muscles. Why it matters: The muscles must be kept taut at all times, else the result will be weaker because blood will depart the muscles. Raise your straight arms to the top of the amplitude, bend your elbows slightly, and turn your palms forward.

·       While inhaling, lower the dumbbells. Turn your palms towards the body at the delta level. Remember to bring your elbows forward, in front of your chest.

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Arnold Dumbbell Press

These days, the Dumbbell Arnold Press, also known as the DB Arnold Press, is one of the most common workouts that can be found in a lot of workout routines that are meant for bodybuilders. This is because the exercise proved to be efficient in terms of muscle mass and strength-building. When performing Arnold Presses with Dumbbells, you need to lie flat on your back with one arm under the chin, away from the chest, and one arm outstretched in front of you.

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You then need to raise both arms simultaneously in order to bring them above your head until they are touching at the same time. This way, your chest is lifted and the chest muscles are engaged. Perform a controlled descent, bringing your arms down slowly until your arms are stretched out in front of you again.

Arnold Shoulder Press

The Shoulder Press Arnold version of the exercise works quite similarly with the classic Arnold Press, but the difference is the Shoulder Arnold Press works the arm, in addition to the shoulder. The way to perform the Arnold Shoulder Press is with the arm placed outstretched to the side, with your hand on top of your opposite wrist. This will work out a stabilizing effect in addition to working out each shoulder.

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Seated Arnold Press

The Seated Arnold Press is pretty much the same as the other versions of the exercise, but the main difference is that the Seated Arnold Press is done sitting down. This way, the body is positioned in a way that allows for the head to come closer to the ground, increasing the tension on all three areas of the muscles targeted in this exercise. Perform a Seated Arnold Press by sitting with your back straight against a bench or chair and then hunching your shoulders down towards your hips. Keep them there as you begin to lower the weights behind you, under control , until your arms are straight in front of you. Then, push the weights back up and return to the starting position.

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Standing Arnold Press

The Standing Arnold Press, also known as the Standing Arnold Chest Press, is another variation of the Arnold Press that can be done by pushing the body up and back while maintaining a slight bend in the knees. The stand-up Arnold Press is similar to the Bench Press except that it is done standing, with feet shoulder-width apart. The Standing Arnold Press also has a variety of variations, including the incline press and decline press.

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Arnold Press for Different Other Types of Muscles

The Arnold Press exercise isn’t only beneficial for the deltoid muscles, you can also utilize this exercise for other muscles in the body such as the rhomboids, trapezius, latissimus dorsi, and serratus. If you’re looking to tone up the deltoid muscles and target the rhomboid muscles at the same time, then you can do a modified Arnold Press using a dumbbell in place of a barbell by leaning your torso back against the floor and rolling the dumbbell up to your shoulder and then pressing it back overhead.

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You can also use the Arnold Press exercise to target the muscles in the lower back by placing your hands on a Swiss ball and performing an Arnold Press with a controlled movement. This type of Arnold Press will work some of the lower back muscles such as the glutes and the erectors.

Here are some specific Arnold Press variations for other muscles in the body:

Single Arm Arnold Press (One Arm Arnold Press)

Also known as the One Arm Arnold Press, the single arm Arnold Press is quite similar to the classic Arnold Press, but with a few key differences. For one, Instead of only the deltoids, the Single Arm Arnold Press works other muscles such as the biceps, elbow and wrist. This type of exercise is often used in combination with the classic Arnold Press to target specific body parts. To do this, position yourself on your back with your hands in a neutral grip position and shoulder width apart. Keeping your abs tight, push the weight up until it’s just off of your chest then lower it to the floor in one smooth motion. It can be difficult to focus on the target muscles when you’re performing the movement, but that’s okay. You’ll get the hang of it soon.

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Arnold Chest Press

While the Single Arm Arnold Press focuses on the biceps, elbows, and wrists, the Arnold Chest Press focuses on working the pectorals and triceps. The Single Arm Arnold Press is a isolation exercise, meaning that the targeted muscle is not strengthened by performing it in conjunction with other muscles in the body. Conversely, the Arnold Chest Press is a compound movement, meaning that it strengthens the targeted muscle by working it with other muscles in the body. The way to perform the Arnold Chest Press is to lie on one side and place the elbow of the arm that is on the same side as your chest in a stabilizing position. This will require you to use your lower body to support your upper body, which is a compound movement.

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Arnold Curl Press

The Single Arm Arnold Press works the biceps, elbows, and the wrists. The Arnold Chest Press works the Triceps and the Pectorals. Not let’s take a look at the Arnold Curl Press, which works the biceps, forearms, and shoulders. To do a proper Arnold Curl Press exercise, the barbell should be held at the back of the neck with the palms (of both hands) facing out. To perform a proper Arnold Curl Press exercise, stand up straight holding a barbell and bend your knees so that you are standing on your toes. Keeping your arms straight, bend forward from the hips until your upper body is parallel to the floor. Then push back up to the starting position.

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Some Other Unusual Arnold Press Variants

The ones mentioned above are not the only variations of the Arnold Press. Some other variations of this exercise are a little bit more unusual, but can still be effective in enhancing several muscles in the body. These Unusual Arnold Press variants include exercises such as the Arnold Press with a kettlebell, the Arnold Press on a Swiss ball, and the Kneeling Arnold Press. Let us take a look at them one by one:

Arnold Press with a Kettlebell

This one may seem similar to the classic Arnold Press, but instead of performing this exercise with a dumbbell, it is performed with kettlebells. Doing so will work the entire body with one single exercise. How to do it: Stand with the kettlebells in front of your chest, elbows bent at 90 degrees and your back straight. Keeping your core engaged, press the kettlebells overhead until they are slightly higher than shoulder level. Squeeze them together tightly and return to starting position.

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Arnold Press on a Swiss Ball

This one belongs to the more peculiar side of the Arnold Press variants. The Arnold Press on a Swiss Ball aims to work muscles such as the shoulders and chest, but also the abs. In order to do this, you take the Arnold Press on a Swiss Ball and place one knee onto a Swiss ball that has been placed on its side. At the same time, you bend your elbows in front of your torso to form an upside down “V” shape with your arms. You then bring both your arms down over the Swiss ball and pick up as much weight as you can behind your elbows, with your elbows in front of the Swiss ball. From here, you push off from the Swiss ball by pushing off from your shoulders, which will cause your chest to perform a pressing motion.

The Arnold Press on a Ball is one of the more challenging variations because it requires your whole body to work together, so it’ll be a tough one for beginners. We suggest doing this exercise once you are comfortable enough to do complex exercises on your workout routines.

Arnold Curl Press

The Arnold Curl Press is another uncommon variation of the Arnold Press Exercise. This particular version works the muscles of the arm and the bicep. To do this, all you need to do is stand up straight with a dumbbell in each hand. Next, raise your arms to shoulder height and curl the weight of your left arm towards your chest as you press down on the weight of your right arm. This variation is a little bit more complicated than other versions of this exercise, which makes it more difficult.


The Arnold Press vs Other Press Exercises

Arnold Press vs Shoulder Press

While the Arnold Press and the Shoulder Press are both similar to one another, there are still some differences that people should be aware of. The Arnold Press is used to target the muscles in the front of your shoulders, whereas the Shoulder Press targets those in your upper back. The Arnold Press is also done with a barbell, whereas the Shoulder Press can be done with dumbbells or kettlebells.

Another key difference between the two is that the Arnold Press is done with a pronated elbow position, while the Shoulder Press has a neutral elbow. The Arnold Press is an isolation exercise, meaning that it works just one muscle group at a time and does not incorporate other muscles. This can be helpful for those that have limited shoulder movement or those who only have one working side of their shoulders. As for the Shoulder Press, it is a full-body exercise and works the middle deltoid, trapezius, and rhomboids.

The Arnold Press is an isolation exercise that offers a range of motion from shoulder to elbow flexion. This movement does not require any other muscles to participate besides those in the shoulder joint itself. By contrast, the Shoulder Press requires the participant to use their triceps, biceps and chest muscles. The Arnold Press starts with a barbell resting on the shoulders with an overhand grip. The elbow is flexed to 90 degrees and pushed back while keeping both arms straight in front of the chest and head. Then, the forearm moves down in a semicircle until it reaches level with the elbow joint, and the barbell is pushed back. This movement is repeated for a set number of repetitions before switching to the other arm.

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Arnold Press vs Military Press

The Military Press is another exercise that bodybuilders often utilize in order to activate and work several muscles in the body. When compared to the Arnold press, there are some key differences that should be noted and kept in mind. For starters, unlike the Military Press, the Arnold Press is below the waist and can also be performed with the barbell. The Arnold press is also done with a slightly wider grip and sometimes done from a box or bench.

Another difference that should be noted is that, during the military press, the person’s feet are not in line with each other. This alteration of foot positioning is made to take advantage of more muscle groups around the shoulder joint. The military press is typically done with the feet in a staggered or wide stance. This placement keeps the barbell on the front part of your shoulders which will use more muscles to elevate the load compared to if your feet were set in line with each other and your grip was narrower.

Arnold Press vs Overhead Press

The Overhead Press is yet another exercise that is more commonly compared to the Arnold Press. The main key differences of the Overhead Press and the Arnold Press is that the Arnold Press is done with a barbell and the Overhead Press is done with dumbbells. Another key difference is that the Overhead Press aims to work the arms and shoulders while the Arnold Press aims to work the chest and triceps. The Overhead Press is done with a dumbbells while standing behind your head. You should be standing with your feet shoulder-width apart and toes pointing outwards, making sure that your knees are inside of your elbows. You should then squat down until you feel like you are at the top of a squat. You should then press the weights up until you are standing straight once again.

Best Deltoid Exercises

Apart from the Arnold Press, there are several other exercises that best improves the deltoid muscles. Some of these exercises are focused on the rear deltoid muscles, while some are focused on the front deltoid muscles. For a better overview, here are some of the best deltoid exercises:

Rear Delt Exercises

The Rear Delt Exercises, also known as Posterior Deltoid Exercises, are exercises that focus on the said muscles. The best posterior deltoid exercises include the Seated Dumbbell Lateral Raise, the Incline Dumbbell Lateral Raise, and the Inverted Rows. In general, the lateral raise is more effective for mass and strength gains due to the increased focus on the upper back, while the inverted row will change your body into a horizontal position, switching off your side delts.

Side Delt Exercises

lateral deltoid exercises

The side delt muscles, also known as the lateral deltoid muscles, are the muscles that are mainly responsible for rotational movements of the arm and shoulder. The best Lateral Deltoid Exercises often include the use of dumbbells, but this can be substituted with a fixed bar or even your hand. These exercises are the lateral raise, lateral raise with a twist, and lateral press. These lateral deltoid exercises are best done in a high-intensity circuit.

Front Delt Exercises

The Anterior Deltoid Exercises, also known as the Front Deltoid Exercises, are the workout exercises that focuses on the front deltoid muscles, which are the muscles responsible for the front of the shoulder. The exercises mainly target the anterior deltoid, which is located on the shoulder, and it can also be used for other body parts as well. The best Anterior Deltoid Exercises include the military press, side delt raise, concentration curl and the reverse fly. The exercises are done in a standing position with your feet shoulder-width apart and your toes facing forward.


Athletes who practice the exercise while sitting, leaning on a chair or the back of a straight sitting bench, achieve the best benefits. Why the Arnold press from a seated posture is more effective: the body is fixed, and you don’t have to invest energy to keep it stable. This means that the athlete will just train on the shoulder muscles and not on the rest of the stabilizing muscles necessary for balance and support.

One detail that is overlooked, but which every athlete is aware of, is that Arnold favored the use of anabolic steroids during his career. It is no secret that anabolic steroids are required for large and defined muscles. If you want to make bigger and better gains, or even break through a plateau in your training, we have numerous supplements that can help, such as Anadrol, Testosterone, Trenbolone, or even one of Arny’s favorites, Dianabol! Visit our online store to locate a wide variety of these healthy products and have them delivered to you with the ease of purchasing. With the appropriate supplements, determination, and devotion, you too can become like Arny! Learn how to take Letrozole.


  1. Arnold is such a significant impact on the bodybuilding scene. This man is and will always be a legend. Personally, I love doing Standing Arnold Press and Arnold Press. I feel like it’s a great exercise for your chest, as well as your triceps.

  2. All I can say is, Winstrol rules. I love how amazing it feels to pack on muscle and just be able to lift more. It’s also great for when you’re in a cutting phase because you can get that ripped look without having to cut as much weight. If you also want, try doing Standing Arnold Press, its the best workout!

  3. I’ve been doing Trenbolone hexahydrobenzylcarbonate cycle with my favorite workout routine, Arnold Dumbbell Press for the last year and I am in love with it. I am a bodybuilder who trains 5 days the week, and I am not experiencing any side effects from my Trenbolone hexahydrobenzylcarbonate use. I also have a very high protein diet; however, I do not think that the extra calories I eat help me gain mass. My muscles are hard as a rock and I am continuing to get stronger.

  4. I have been doing Trenbolone acetate cycle for the past 3 months and have seen my chest grow to over 38 inches, my arms up to 20 inches, and my biceps up to 18 inches. I credit Arnold Chest Press with all of these gains.

  5. Arnold Schwarzenegger is the greatest bodybuilder of all time. His training and diet programs have helped thousands of people build muscle and get into shape. I admire his workouts such as Arnold Chest Press and Arnold Dumbbell Press, doing it on my own gives me more motivation.

  6. I had a fantastic cycle with 700 mg of Test E per week. I was off the cycle earlier. My cycle lasted 12 weeks, and throughout that time, my strength, stamina, and sex drive all significantly grew. I had the same benefits with this product as I did with other brands, proving its authenticity. I’m also having fun doing Arnold Shoulder Press with my routine.

  7. Trenbolone acetate is really good stuff. I’ve increased my lifts, added muscular mass, lost stubborn belly fat, developed abs, enhanced my athletic performance, and experienced a rise in sexual desire. I’m also doing Arnold press with my workout routine.

  8. Winstrol served as the foundation of my cycle, and I utilized 400 mg of it each week. My sex desire and testosterone levels were excellent. A good attitude prevailed. It aided in pushing the envelope during my 14-week cycle, resulting in personal records, strength gains, and a gain of over 6 healthy kilograms. Standing Arnold Press went from 100 kg to 110, Bench Press from 112.5 kg to 132.5 and Squat went from 200 kg to 230 kg.

  9. I’m not the biggest fan of Arnold Schwarzenegger, but I have to admit that his Arnold Dumbbell Press workout is pretty great. I recently purchased the Trenbolone hexahydrobenzylcarbonate Cycle and I’m very impressed. They’re well made and they look great, but more importantly, they’re really effective. I’ve only been using them for a few weeks, but I can already tell a difference in my strength and definition.

  10. The Arnold chest press is a great workout program for anyone looking to get a good workout in. I am utilizing the Trenbolone acetate cycle and I’m beginning to see the results that I’m looking for in my physique.

  11. I adapted my previous program with Arnold Press, and each time I felt both the pump and the exhaustion. Also included the steroid Trenbolone acetate and the strength and size increased. I have noticed a difference in strength, muscle tone, and recovery time.

  12. I have been using Trenbolone acetate Arnold Press workout for a few years now and it has really helped me bulk up with some mass. I am big, tough and strong. I hit the gym every day and Arnold workouts is a big part of my routine.

  13. Arnold Shoulder Press has always been my go-to shoulder workout, and I believe it has prevented me from suffering a few shoulder injuries. The motion spans a wide range. My favorite combination with this workout is Test E.

  14. On my first push day of the week, I love to perform Standing Arnold Press. Even though I can’t press quite as hard as Arnold, employing that technique would help me get a bit more volume out of the Arnold press. I also read that Winstrol will be a great addition to my workout. Winstrol is the first thing I’m going to try next week.

  15. I recently started performing Arnold Dumbbell Press once more and saw significant improvements in my shoulders. Also, I am looking forward to trying Trenbolone hexahydrobenzylcarbonate, as per the review on the forum this steroid has been referred to as a great addition to any workout.

  16. I’ve been performing Arnold Chest Press on my Trenbolone acetate cycle for a while, and I can definitely feel my side lats growing. I imagine this is due to the increased blood flow and, thus, muscle growth.

  17. I always had trouble with my upper body. I never knew how to work it properly and was embarrassed by the way it looked. Arnold Schwarzenegger, who is a bodybuilder, introduced me to his standing Arnold Press technique. Ever since then I’ve been working out my chest muscles and arms with Arnold Press using his instructions. Now I’m building up some solid muscle tissue!

  18. Arnold has a small waist and gorgeous, massive muscles. His brain is the most significant muscle in his entire body. There won’t be a second Arnold. I tried doing his Arnold Chest Press and Arnold Dumbbell Press, and it worked; really loving it.

  19. Test E is the best at what he does and I’m really grateful to have him on my team. I’ve been lifting weights for over two years now and Test E has helped me reach my goals. Also incorporating Arnold Shoulder Press which really helped me that shoulders I want.

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