Arnold Press vs Pike Push Up
Which one fits your Shoulder workout plan?
Contents
Planfit users log Arnold Press more often — 2,745 sessions vs 231. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Arnold Press and Pike Push Up and pick the one that fits your Shoulder workout.
Arnold Press vs Pike Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arnold Press more often — 2,745 sessions compared to 231 for Pike Push Up.
What most people do isn't always what fits you. Arnold Press and Pike Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Arnold Press and Pike Push Up Differ
| What differs | Arnold Press | Pike Push Up |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | front delts, chest, and triceps |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,745 sessions | 231 sessions |
How to Do Arnold Press
Arnold Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbell by rotating it so that your palm faces forward.
- 2. Please lift it without bringing the dumbbell to the center.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. This exercise uses the front deltoids more than a typical shoulder press.
- 2. For those with rotator cuff issues, I recommend the Arnold press over the standard shoulder press.
For a full Arnold Press guide with alternatives and benefits, see the Arnold Press exercise guide.
How to Do Pike Push Up
Pike Push Up Muscles Worked: Shoulder
Form
- 1. Please lower yourself slowly until your head touches the floor.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. This is a more advanced exercise than a regular push-up. If you overexert yourself, it can put strain on your neck or the front of your shoulders.
- 2. Be careful not to excessively arch your lower back or bend your neck during the movement. If the exercise is too difficult, keep your feet on the floor or substitute with another shoulder exercise.
For a full Pike Push Up guide with alternatives and benefits, see the Pike Push Up exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Arnold Press or Pike Push Up?
Planfit users log Arnold Press more often — 2,745 sessions against 231 for Pike Push Up. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Arnold Press and Pike Push Up work the same muscles?
Not quite. Arnold Press loads front delts, side delts, and triceps, and Pike Push Up loads front delts, chest, and triceps.
What equipment do Arnold Press and Pike Push Up need?
Arnold Press needs a dumbbell, and Pike Push Up needs bodyweight only.
Which is easier to start with?
Arnold Press is the easier place to start. Move to Pike Push Up once your form holds up.
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