Bodyweight Standing Arnold-Press
Sculpt strong shoulders with just your body! This standing press targets deltoids with a unique twist.
The Bodyweight Standing Arnold-Press mainly works the shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Arnold-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Bodyweight Standing Arnold-Press Variations and Alternatives
How to do the Bodyweight Standing Arnold-Press
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your back straight and engage your core to maintain stability.
Raise your arms in front of you with your elbows bent and palms facing your body (as if holding weights).
Movement Phase:
Begin the movement by rotating your palms outward as you press your arms up overhead.
Your arms should extend fully as you reach the top of the movement. Ensure that your biceps are next to your ears.
Returning Phase:
Reverse the movement by lowering your arms back down while rotating your palms back towards your body.
Bring your arms to the starting position with elbows bent and palms facing you.
Repetitions:
Bodyweight Standing Arnold-Press FAQs
What muscles does the Bodyweight Standing Arnold-Press work?
The Bodyweight Standing Arnold-Press mainly works the shoulders, with help from the traps and triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Bodyweight Standing Arnold-Press?
None. The Bodyweight Standing Arnold-Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Arnold-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Standing Arnold-Press variations and alternatives?
Similar exercises include the Arms-Up Down, Barbell Standing Military-Press, Bodybuilding Pose and Bodyweight Full-Squat with Overhead Press.
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