Arnold Press vs Military Press: Differences, Benefits & Muscles Worked

Key Takeaways

• Arnold Press hits your shoulders from all angles with that cool twisting motion Arnold invented. 
• Military Press builds raw strength with a straight-up, no-nonsense pressing movement. 
• Do Arnold Press if you want bigger, rounder shoulders and better mobility. 
• Pick Military Press if you want to get seriously strong and improve functional fitness.
• SOLE adjustable dumbbells and Olympic barbells provide the perfect tools for mastering both pressing variations at home.

Introduction to Shoulder Presses

Purpose of Press Exercises

Why even do press exercises? Press exercises are absolute gold for building your upper body. They blast your shoulder muscles while also hitting your triceps and core. Whether you want bigger muscles, more strength, or better endurance, these exercises deliver the goods.

Basic Comparison

At first glance, the Arnold Press and Military Press might look pretty similar—you're pushing weight over your head, right? But the details make all the difference.

The Arnold Press has that unique twisting motion (invented by Arnold Schwarzenegger himself) that hits your deltoids from multiple angles. The Military Press keeps things simple with a straight up-and-down movement that builds serious raw strength. 

Technique Difference

Arnold Press Motion

The Arnold Press mainly works the front delts but also activates the side delts and triceps for a well-rounded shoulder workout. (image courtesy of Men’s Health)

The Arnold Press starts in a different position and adds that signature rotation that makes it special. This twisting motion isn't just for show; it hits your deltoids from multiple angles and improves your shoulder mobility. It's like getting extra bang for your buck with each rep! 

Here's how to do it right:

1. Start holding dumbbells at shoulder height with your palms facing your body (like you're about to do a bicep curl).
2. As you press up, rotate your wrists so your palms end up facing forward at the top.
3. Lower the weights back down while rotating your wrists back to the starting position.

Military Press Form

The Military Press, on the other hand, involves lifting a barbell or dumbbells overhead in a straight line without the rotational element of the Arnold Press. 

1. Stand with feet shoulder-width apart
2. Hold a barbell (or dumbbells) at shoulder height with palms facing forward
3. Press the weight straight overhead while keeping your core tight and back straight
4. Lower it back to shoulder height with control

The Military Press is all about building that raw strength that carries over to everything else you do. The exercise focuses on building raw shoulder and triceps strength. (Image courtesy of Healthshots)

Benefits of Each Exercise

Arnold Press Advantages

• Improves shoulder mobility thanks to that rotation
• Hits your deltoids more completely than regular presses
• Perfect for building that round, full shoulder look

Military Press Advantages

• Builds serious upper body strength that helps athletic performance
• Improves functional fitness for everyday activities
• Strengthens your core for better stability and balance

Muscles Worked

Primary Muscles Targeted

Secondary Muscles Engaged

The Arnold Press also works your rotator cuff and stabilizer muscles. This helps improve shoulder health and mobility, which is great if you want stronger and flexible joints. 

The Military Press recruits your core, traps, and lower back too. This helps develop better posture and core stability, which makes all your other exercises safer and more effective.

Choosing the Right Exercise

Consideration Based on Goals

If you mainly want bigger, fuller-looking shoulders and better mobility, the Arnold Press is your best bet. That rotational pattern gives your deltoids a complete workout, making it perfect for building size.

But if you're after pure strength and better functional fitness, the Military Press should be your go-to. Its straightforward pressing motion builds power and stability that translates to better athletic performance.

The best approach? Include both Arnold Press and Military Press in your routine to get the full spectrum of shoulder development.

Level of Experience

Your experience level matters too. If you're new to lifting, starting with the Military Press makes sense. It has a simpler movement pattern, so you can focus on building basic strength and getting your form right.

Once you've got the basics down, adding the Arnold Press brings more variety and takes your shoulder development to the next level. Its more complex movement requires better coordination and control, making it better for intermediate to advanced lifters.

Balancing Strength and Size

Alternate between Arnold Press and Military Press to effectively balance strength and size in your shoulder workouts. Here's a simple plan to get started:

1. Warm up with some arm circles and light shoulder stretches.
2. Do 3 sets of 8–12 reps of Arnold Press, focusing on form and control.
3. Follow with 3 sets of 5–8 reps of Military Press, emphasizing strength.
4. Finish with some lateral raises and face pulls for complete shoulder development.

Sample Shoulder Workout

1. Warm-up: 5–10 minutes of dynamic stretching and shoulder mobility moves.
2. Arnold Press: 3 sets of 8–12 reps, focusing on controlled movement and full range of motion.
3. Military Press: 3 sets of 5–8 reps, emphasizing strength and proper form.
4. Lateral Raises: 3 sets of 12–15 reps to hit those side deltoids.
5. Face Pulls: 3 sets of 15 reps to improve shoulder stability and posture.
6. Cool-down: 5 minutes of stretching, focusing on shoulders and upper body.

Build Boulder Shoulders at Home with SOLE Premium Equipment

Want shoulders that command attention without fighting for equipment at crowded gyms? SOLE brings professional-quality shoulder training right to your home. The SW180 and the SW155 Adjustable Dumbbells are perfect for both pressing variations, with 16 weight options from 5–80 lbs that let you instantly adjust resistance between exercises without needing a rack of fixed dumbbells cluttering your space.

What makes these ideal for shoulder training is their balanced weight distribution. Unlike cheaper adjustable systems that feel awkward and wobbly overhead, SOLE's premium construction maintains perfect balance during pressing movements where stability is vital. 

SOLE adjustable dumbbells provide the perfect balance and quick-change system for both shoulder exercises.

For Military Press, the SW111 Olympic Barbell offers the traditional straight bar experience many lifters prefer for maximum strength development. Its 194,000 PSI tensile strength means zero flex during your heaviest sets—critical for maintaining proper bar path during overhead movements. The specialized knurling provides a secure grip without tearing up your hands, giving you confidence for those heavy sets.

The beauty of having both options at home is the variety they provide. You can start with heavy barbell Military Presses to build pure strength, then switch to Arnold Presses with the adjustable dumbbells to finish off your shoulders from multiple angles, all without waiting for equipment or rushing between stations.

For stability during standing presses, the SOLE Equipment Mat creates the perfect non-slip surface that lets you generate maximum force through your feet without worry. At 36.5" x 78", it gives you plenty of space to position yourself properly while protecting your floors from potential weight drops.

Our equipment comes with the SOLE+ App, which includes guided tutorials showing exactly how to perform both pressing variations with perfect form.

Ready to build shoulders that make t-shirts look amazing? Check out the SOLE strength collection!

Frequently Asked Questions (FAQ)

Which is better for beginners?

If you're just starting out, the Military Press is probably your best first move. It's simpler and lets you focus on building basic strength and getting your form right. Once you're comfortable with that, add the Arnold Press to level up your shoulder game.

Can both be done in one workout?

Absolutely! Doing both Arnold Press and Military Press in one workout hits your shoulders from different angles, giving you a more complete training session. Just make sure to rest enough between sets so you can perform each exercise with proper form and intensity.

What if I have shoulder pain?

If your shoulders hurt, don't push through the pain. Talk to a doctor or physical therapist to figure out what's causing it and how to fix it. You might need to modify the exercises or focus on rehab before getting back to regular training.

How often should I do each exercise?

Add these presses to your routine 1–2 times per week, depending on your overall training plan and how quickly you recover. Make sure you get enough rest between sessions so your muscles can recover and grow.

How does SOLE equipment improve my shoulder press training?

The SW180 Adjustable Dumbbells provide the perfect weight progression system—you can increase resistance in precise increments rather than the 5–10 pound jumps with standard dumbbells. This precise control is especially valuable for the Arnold Press where smaller weight increases are often necessary due to its technical nature. 

For Military Press with the SW111 Olympic Barbell, the consistent weight distribution ensures the bar doesn't tilt during the press, keeping the load directly over your center of gravity for maximum strength and safety.