exercise · goals

Friday in Focus: a new kind of press

When I began lifting at Amped fitness, I had NO idea what I was doing and to a large extent I still don’t. I love that I am able to learn something to new  from my trainer and resident “meathead” Devon. I also have made some great friendships which leads to the one thing that I know I struggle with, accountability. They keep me honest and accountable. We all need that from time to time. One of the moves that has become a staple for us on shoulder day is the Arnold press. I wanted to share it as the star of today’s Focus!

Arnold Press

What it targets: shoulders (front and rear delts) and triceps (aka what you want to feel good in a tank top, to hold your children when they refuse to be in the stroller, or driving forward with force)


What you need: dumbbells (2). Start lighter until you get the form down because form is everything! NEVER go up in weight until your form is on. point.

The move:

  1. The move is best done sitting. This prevents injury to the lower back as you go up in heaviness of the weight.
  2. Start by holding the dumbbells with your palms facing toward you. Elbows at a 90 degree angle in front of you. Do not bring the dumbbells too close to your face. Hands should be slightly under chin level. You will immediately feel the backs of your arms (triceps) firing up.
  3. In the same motion, press the weights upward and rotate your elbows back, as if you were doing a normal shoulder press.
  4. At the top, your arms are up, parallel to your face. DO NOT LOCK your elbows/arms out. Your palms are now facing forward.
  5. Bring down the weights the same way you brought them up. First to your side and then in front of you.


How many to do: it all depends on why you are doing them. If you want to really build those shoulders like my friends do, they focus on doing 5 sets of only 6-8 repetitions with heavy weight. If you are just looking to “tone” up, doing 3 sets of 10-12 with lighter weight is a great option.

Why this move is AWESOME: it is a great addition to your shoulder workouts if you already do them. If you don’t, this is a great multi-purpose movement that can burn those shoulders and triceps easily and effectively. Plus it is named after the king of the lifting world himself, Arnold Schwarzenegger.


I hope everyone has a wonderful and safe weekend! I will be back on Monday with some awesome motivation and pictures from my weekend. Let’s hope I manage to stay healthy.


  • Do you incorporate the Arnold Press into your workout routine? If not, will you try it?
  • What plans do you have for the weekend?

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