Bodyweight Seated Arnold-Press
Master shoulder stability and mobility with this functional bodyweight press. The seated position forces core engagement while the rotating motion targets all three deltoid heads for a deep burn.
The Bodyweight Seated Arnold-Press mainly works the shoulders and traps. No equipment needed: it uses just your bodyweight.
Bodyweight Seated Arnold-Press Muscles Worked
Primary
Side Shoulder (lateral deltoid); Lower Traps (trapezius, lower fibers)
Secondary
Front Shoulder (anterior deltoid); Mid Traps (trapezius, middle fibers)
How to do the Bodyweight Seated Arnold-Press
Setup
Sit on the floor with your legs fully extended in front of you.
Maintain a tall, upright posture, engaging your core to stabilize your torso.
Position your arms at shoulder height, with your elbows bent and palms facing your body, resembling an 'L' shape near your ears.
Movement
Extension: Simultaneously push your hands upward, extending your arms until they are fully straight overhead.
Rotation: As you reach the top, ensure your palms are facing forward (or keep them neutral if preferred).
Contraction: Pause briefly at the top to squeeze the shoulder muscles.
Return: Slowly control the descent, bringing your arms back down to the starting position while rotating them inward, maintaining tension throughout.
Bodyweight Seated Arnold-Press FAQs
What muscles does the Bodyweight Seated Arnold-Press work?
The Bodyweight Seated Arnold-Press mainly works the shoulders and traps. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Bodyweight Seated Arnold-Press?
None. The Bodyweight Seated Arnold-Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Seated Arnold-Press go on?
It belongs on push day in a push/pull/legs routine.
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