Overhead Press vs Arnold Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Overhead Press more often — 17,150 sessions vs 2,745. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Overhead Press and Arnold Press and pick the one that fits your Shoulder workout.
Overhead Press vs Arnold Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Overhead Press more often — 17,150 sessions compared to 2,745 for Arnold Press.
What most people do isn't always what fits you. Overhead Press and Arnold Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Overhead Press and Arnold Press Differ
| What differs | Overhead Press | Arnold Press |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 2,745 sessions |
How to Do Overhead Press
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 hips and 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 put strain on your shoulders, so please be careful.
- 2. If your hips and core lose tension, it can put strain on your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Overhead Press guide with alternatives and benefits, see the Overhead Press exercise guide.
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.
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Arnold Press?
Planfit users log Overhead Press more often — 17,150 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 Overhead Press and Arnold Press need?
Overhead Press needs a barbell, and Arnold Press needs a dumbbell.
Which is easier to start with?
Arnold Press is the easier place to start. Move to Overhead Press once your form holds up.
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