As workouts evolve, no exercise will be given a pass to stay in your workout without thorough vetting. Arnold Schwarzenegger’s “Arnold press” is another story though.
Of course, the success that Arnold had in giving this popular lift a chance makes it difficult to take it away from people—and I’m sure his reasoning was valid—but this once-vital training lift should be put in the past along with other old traditions.
The Arnold press is not as effective as it might lead you to believe. In fact, David Otey, a Men’s Health advisory board member and C.S.C.S., says that this exercise actually hinders you from working with heavier loads, which can also put your shoulders in a position for injury.
In the weightlifting community, there is a long-standing tradition of trying to lift past your limit. Arnold Schwarzenegger even once said that he gets all his muscles’ advice from his strength coach. But according to Adam Otey, Arnold’s actions weren’t helpful for competition in the future because of the physical demands required by those events.
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Arnold’s bodybuilding training could be bad for your shoulders, as it requires excess rotational movements which increases the chance of injury. Arnold’s rotating rowing press incorporates a key type of shoulder movement which would otherwise be more important in training.
Because it moves in a unique circular pattern, the Arnold press is not ideal for lifting heavier loads. Increasing your poundage means you risk additional shoulder stress due to the rotational movements involved, while also putting unnecessary stress on the shoulder joints and rotator cuffs.
3 Alternatives to Arnold Press
Instead of struggling with the Arnold press, try these three alternatives for better shoulder gains:
- Kettlebell Press
Performing a press with kettlebells actually allows you to naturally rotate both your shoulders through each move while returning stress-free to the front rack position at the end of each rep. It’s a smoother, safer, and more effective inverse movement that should feel better on your shoulders while giving you the opportunity to go heavier with single-arm reps than regular front presses.
- Lateral raise
Due to less force, lateral raises provide a safer exercise than an Arnold Press. Shoulder movements are also a versatile move for a superset or drop set. You can also get more debt work from this movement than others, due to its range of motion.
- Dumbbell Shoulder Press
This classic shoulder blaster is more basic than Arnold’s signature exercise, but it’s a staple in strength training for a reason. The overhead movement and use of heavier loads allow you to work in a safer muscle contraction pattern. Just as importantly, heavy weights allows you to build size and strength in your shoulders.
