Seated Overhead Press vs Arnold Press
Which one fits your Shoulder workout plan?
Contents
Arnold Press is the easier place to start — difficulty 2 of 5 vs 5. Compare Shoulder form cues and when to progress.
Compare the benefits of Seated Overhead Press and Arnold Press and pick the one that fits your Shoulder workout.
Seated Overhead Press vs Arnold Press: 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 1,486 for Seated Overhead Press.
What most people do isn't always what fits you. Seated 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 Seated Overhead Press and Arnold Press Differ
| What differs | Seated Overhead Press | Arnold Press |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,486 sessions | 2,745 sessions |
How to Do Seated Overhead Press
Seated 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 may strain your shoulders, so please be careful.
- 2. If your core relaxes, it may strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Seated Overhead Press guide with alternatives and benefits, see the Seated 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, Seated Overhead Press or Arnold Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Seated Overhead Press and Arnold Press need?
Seated 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 Seated Overhead Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
