Arnold Press vs Smith Machine Overhead Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Smith Machine Overhead Press more often — 13,111 sessions vs 2,745. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Arnold Press and Smith Machine Overhead Press and pick the one that fits your Shoulder workout.
Arnold Press vs Smith Machine Overhead Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Overhead Press more often — 13,111 sessions compared to 2,745 for Arnold Press.
What most people do isn't always what fits you. Arnold Press and Smith Machine Overhead Press 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 Smith Machine Overhead Press Differ
| What differs | Arnold Press | Smith Machine Overhead Press |
|---|---|---|
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,745 sessions | 13,111 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 Smith Machine Overhead Press
Smith Machine Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can strain your shoulders, so please be careful.
- 2. If your core relaxes, it can strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Smith Machine Overhead Press guide with alternatives and benefits, see the Smith Machine Overhead Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Arnold Press or Smith Machine Overhead Press?
Planfit users log Smith Machine Overhead Press more often — 13,111 sessions against 2,745 for Arnold Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Arnold Press and Smith Machine Overhead Press need?
Arnold Press needs a dumbbell, and Smith Machine Overhead Press needs a machine.
Which is easier to start with?
Arnold Press is the easier place to start. Move to Smith Machine Overhead Press once your form holds up.
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