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  1. #1
    Regular Poster Dannyboi's Avatar
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    Default Arnold Press in comparison to the Normal dumbbell shoulder press!!

    I was just wondering what the differences were, in between these 2 exercises....does the twisting/changing make the difference in the arnold press...i did the arnold press last week and my wrist/forearms hurt more than my shoulders....do the wrist/forearms hurt normally during the exercise...or am i doing it all wrong??
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    Quote Originally Posted by Dannyboi View Post
    I was just wondering what the differences were, in between these 2 exercises....does the twisting/changing make the difference in the arnold press...i did the arnold press last week and my wrist/forearms hurt more than my shoulders....do the wrist/forearms hurt normally during the exercise...or am i doing it all wrong??
    IMO, Arnold Presses are superior because they have a greater range of motion than the normal seated press. You may find that your forearms are sore because they are a stabilizer for the rotation of the wrist during the movement.

  3. #3
    The Essence of Elegance NicoSuave32's Avatar
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    Quote Originally Posted by Reevet50 View Post
    IMO, Arnold Presses are superior because they have a greater range of motion than the normal seated press. You may find that your forearms are sore because they are a stabilizer for the rotation of the wrist during the movement.
    like Reevet said it always for a greater range of motion because you can go lower than just shoulder height and the forearms are going to hurt in the begining due to the simple fact that they are stabilizer.
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    EctoMorphic BolanRox's Avatar
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    i use them in palce of regular presses as well, very good exorcise IMO
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    Regular Poster 403ANDERSON's Avatar
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    ^^^ All are good comments, using the arnie press will add variety and work your muscles in different way compared to the normal shoulder DB Press. I'd be careful of the wrist pain though, having sore forearms, or even biceps would be normal due to the extra muscles involved, but if your wrists are hurting, watch your form and make sure the weight your using isn't putting too much pressure on the joints.
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    Regular Poster Dannyboi's Avatar
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    So while during the arnold press, its about rotating your wrists so that at the end of the movement the palms are facing the opposite direction in comparison to the direction it was actually facing at the start...
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    It depends on your goals IMO. If your a BB type person then doing a mixture of both presses would be benefitial.

    But somebody who's wanting purely strength, i don't really think arnold press is appropriate since it requires less weight. Although they CAN both always have a place in achieving most size & strength goals.

    Personally, and i do say PERSONALLY it's regular DB OH Press allllllllll the way for me

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    M&S Senior Member iforwms's Avatar
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    If you're experiencing wrist pain, make sure they are straight throughout the movement. Similar to when throwing a punch. Also slowing the movement down might help.

    It's one of the best shoulder builders IMO, really hits the anterior delts before smashing the laterals!

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    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Quote Originally Posted by Idiot View Post
    It depends on your goals IMO. If your a BB type person then doing a mixture of both presses would be benefitial.

    But somebody who's wanting purely strength, i don't really think arnold press is appropriate since it requires less weight. Although they CAN both always have a place in achieving most size & strength goals.

    Personally, and i do say PERSONALLY it's regular DB OH Press allllllllll the way for me

    Really? Never heard that before...
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    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Quote Originally Posted by Dannyboi View Post
    I was just wondering what the differences were, in between these 2 exercises....does the twisting/changing make the difference in the arnold press...i did the arnold press last week and my wrist/forearms hurt more than my shoulders....do the wrist/forearms hurt normally during the exercise...or am i doing it all wrong??
    I find the Arnold Press easier, but have never experienced forearm muscle pain at all when doing them, or afterwards.
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  11. #11
    M&S Senior Member JetBlast's Avatar
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    i do both DB press and arnold press in my routines. i am switching up my routine so both are going bye bye

    i tell you what, i have very good shoulder definition doing both in my routine. (going for muscle building)
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  12. #12
    Frequent Poster brandonk52's Avatar
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    Quote Originally Posted by JetBlast View Post
    i do both DB press and arnold press in my routines. i am switching up my routine so both are going bye bye

    i tell you what, i have very good shoulder definition doing both in my routine. (going for muscle building)
    Yea I like to start with DB press and do the rest of my routine and do 3x12 with a lighter weight to pump blood back into my delts with lighter weight with the arnold press at the very end of my routine. The pump is insane lol
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  13. #13
    Regular Poster Dannyboi's Avatar
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    Quote Originally Posted by 5kgLifter View Post
    I find the Arnold Press easier, but have never experienced forearm muscle pain at all when doing them, or afterwards.
    Maybe im doing the exercise wrong...
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  14. #14
    EctoMorphic BolanRox's Avatar
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    your wrist might be moving a little while you are doing it? that would cause some pain / discomfort i think
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    Muscle Hobbit carl1174's Avatar
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    I didnt think you twisted your wrist that much doing them, i have always done them so that the elbow comes out to the side which activates the lateral head first and turns the forearm, then there is a 'small' twist as you push up and use the anterior delt. If you are just pushing upwards and twisting the wrist how is it hitting more shoulder muscles. If you look at the technique here, there isnt that much twisting to be honest !! Arnold Press

    I know this is an old thread, but it was brought up in a more recent one, so i thought id answer on here

    hope this helps

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    Frequent Poster Shemraboo's Avatar
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    Did I miss something?

    The last post in this thread before Carl is from 3/2009...
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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Shemraboo View Post
    Did I miss something?

    The last post in this thread before Carl is from 3/2009...
    I noticed the same thing,

    With regard to forearm "pain" Its quite normal for beginners to experience forearm "pain" when lifting heavy, what they tend to do is grip the dumbbells or bar harder, thereby pumping more blood into the forearms
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  18. #18
    Lord Humungous Blaster's Avatar
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    Quote Originally Posted by Shemraboo View Post
    Did I miss something?

    The last post in this thread before Carl is from 3/2009...
    http://www.muscleandstrength.com/for...der-press.html
    This is the recent one Carl speaks of.
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  19. #19
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by Blaster View Post
    http://www.muscleandstrength.com/for...der-press.html
    This is the recent one Carl speaks of.
    Yeh the OP was linked to this one, so i thought i would answer on here

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  20. #20
    The Beardless One
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    Here's a quote from Arnold Schwarzenegger:

    "This is the very best deltoid exercise I know, an I always include it in my shoulder routine. By using dumbbells in this manner--lowering them well down in front--you get a tremendous range of motion."

    "... Don't get so concerned with pressing the weight overhead that you begin to sway and cheat; this movement should be done strictly, keeping the dumbbells fully under control. By not locking the arms out when you press the weight overhead, you keep the stress on the deltoids the whole time. This exercise is half Lateral Raise and half Dumbbell Press, and works both the anterior and medial heads of the deltoids thoroughly."

    Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding Page 242

  21. #21
    Beast from Unimatrix 01 Cuckoo's Avatar
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    It looks like the guy in Carl's link swings his arms out, twisting, then presses up.

    The guy in the M&S video pushes up and twists without swinging outwards very much at all.

    Is either one of these incorrect? Or one technique more effective than the other?
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    Beast from Unimatrix 01 Cuckoo's Avatar
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    Quote Originally Posted by Cuckoo View Post
    It looks like the guy in Carl's link swings his arms out, twisting, then presses up.

    The guy in the M&S video pushes up and twists without swinging outwards very much at all.

    Is either one of these incorrect? Or one technique more effective than the other?
    Seems my question was answered in the other thread. Coach had the same question.

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  23. #23
    Coming Up The Ranks findhan's Avatar
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    A variation of the Arnold Press that I have found very effective is the Arnold W Press. When pushing your arms in a W fashion towards the top of the movement, (i.e. arms almost fully extended in the air) it reduces the tendancy to lock your arms out, as the weight is less stable when the arms are locked, ensuring more work is done by the delts.

    You will have to reduce weight for these though as stablising towards the top of the movement is required as opposed to brute strength: brings in the laterals a bit more as well as taking some of the focus off your triceps that you would normally use in a straight-up push.

    Give these a go if I were you, Ive found them pretty good - the range of motion is great and there'll be very few people in the gym doing them!

 

 

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