FitnessAIArnold press
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How to do it
Rotate the palms from inwards to outwards during the press: adds anterior deltoid work
Muscles worked
Mainly hombros. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Vertical push
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.3 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Vertical push exercises
Add it to your routine
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Generate a full routine with the emphasis on Shoulders and Arnold press among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Arnold press work?
Arnold press mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Arnold press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).
Is Arnold press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.
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