Named after Arnold Schwarzenegger, the Arnold press is a fantastic dumbbell exercise that overloads and develops your shoulders, triceps, and upper chest. But, unlike the regular overhead press, the Arnold variation causes an intense burning sensation in your deltoids.

The Arnold press is beneficial because it develops your pressing strength while improving shoulder stability, leading to more balance, athleticism, and a lower risk of injuries. Instead of simply pressing the weights in a vertical line, you have to rotate your shoulders as you do. Doing so makes the movement much more difficult and improves muscle activation.

We recommend including the Arnold press early in your training, preferably first or second. The movement is highly technical, and you should perform it while you’re still fresh. Start with lighter dumbbells and focus on proper execution.

Level of Exercise: Intermediate

How to do a Dumbbell Arnold Press

1. Set the back support of an adjustable bench in an upright position, grab a pair of light dumbbells, and sit down.
2. Lift the dumbbells and rest them on your thighs.
3. Bring your shoulders back, engage your abs, and take a breath.
4. In one motion, thrust the dumbbells as you kick them with your thighs, bringing them to your sides.
5. Take a breath and press the dumbbells to an overhead position.
6. Lower the dumbbells slowly as you gradually rotate your wrists in. You should end up with the dumbbells in front of your neck and chin with palms facing your body. Exhale near the bottom.
7. Take another breath and press the dumbbells, rotating your wrists out to complete the repetition with your palms facing forward.

What muscles does the dumbbell Arnold press activate?

The primary muscle group that works during the Arnold press is the deltoids, which engage to help us press the weight and maintain shoulder stability (1). 

Our triceps also play an essential role in the Arnold press. The muscle group covers the posterior of the upper arms and produces elbow extension, which occurs as we press the dumbbells up (2). Similarly, the upper chest (clavicular head) assists the shoulders and triceps.

The upper back and midsection musculature promote a stable shoulder position and torso rigidity, allowing us to perform the movement seated or while standing.

Tips on the Dumbbell Arnold Press

When rotating the dumbbells, avoid supinating your wrists too much. Instead, turn your wrists until your palms face your torso diagonally. Doing so is beneficial for keeping tension on your deltoids and preventing your biceps from taking over.

Similarly, rotate your wrists smoothly, transitioning between wrist supination (palms facing you) and pronation (facing forward) as you press the dumbbells until your elbows extend entirely. That way, you’re better able to activate your medial deltoids and triceps.

Our third tip is to start with the movement in a seated position. Doing so is beneficial for getting used to proper technique without struggling to maintain your balance. Once you’re confident in your form, you can begin experimenting with the movement from a standing position.

Variations and Modifications of the Arnold Press with a Dumbbell

1. Dumbbell Overhead Press

The dumbbell overhead press is a more straightforward movement for beginners to strengthen and develop their chest, shoulders, and triceps (3). Unlike the Arnold press, an overhead press is about moving the weight up and down.

2. Single-Arm Arnold Press

Performing the Arnold press with one side at a time is a fantastic way to improve your technique, reduce the risk of muscle imbalances, and develop your core strength. Doing the movement with a single dumbbell makes it more challenging to balance, forcing you to pick the appropriate weight for your strength level.

Mistakes to Avoid

Using too Much Weight

As with most exercises, trainees often fall into the trap of loading as much weight as possible. Doing so prevents you from performing the movement correctly and rotating your wrists to transfer the tension between the shoulder heads. Avoid the error by starting with a lighter weight and gradually increasing the resistance while maintaining proper form.

Letting Your Elbows Drop

Trainees often make the mistake of allowing their elbows to drop to the stomach as they lower the dumbbells and rotate their wrists. Doing so takes the tension away from the deltoids and forces your biceps to work extra hard. Instead, keep your elbows in front of your chest in the low position.

Similar Exercises to the Dumbbell Arnold Press

Lateral Raise (Cable)

The lateral cable raise is a fantastic isolation exercise for the medial deltoids. Using cables provides constant tension, leading to better muscle activation, improved mind-muscle connection, and more growth.

Plate Front Raise

The plate front raise is an effective exercise that strengthens and develops the entire deltoid muscle group. Raising the weight in front of you forces significant activation in the midsection and front deltoids.

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Handstand push ups (HSPU) are one of the most challenging bodyweight exercises you can perform to strengthen your core, shoulders, chest, and triceps. The objective is to stand upside down and support yourself with your hands. You then have to lower yourself by bending your elbows and push back to the top. 

The most notable benefit of the HSPU is that it strengthens and develops your shoulders, upper chest, and triceps. HSPUs force you to support 100 percent of your body weight, making your muscles work extra hard. The movement is also fantastic for core strength and stability, given that your midsection has to work extra hard to keep you balanced.

Similar to other advanced exercises (like the front lever raise), HSPUs have several levels of progression, which we’ll go over below. We recommend including handstand push ups early in your training while your upper body is still fresh and strong.

Level of the exercise: Advanced

How to do a Handstand Push Up 

1. Stand in front of a wall, bend forward and place your hands flat on the floor. Your hands should be slightly wider than shoulder level apart and facing forward or slightly out. The tips of your fingers should be up to ten inches away from the wall.
2. Brace your midsection by taking a breath and push through your feet to move up and against the wall. Keep your shoulders and arms engaged as you do so.
3. With your body vertical and heels in contact with the wall, keep your midsection engaged and your spine in a neutral position. Keep your arms straight and chin tucked.
4. Extend your knees fully and bring your legs together.
5. With a rigid position from toes to fingers, take a breath and lower yourself slowly by bending your elbows.
6. Go down as much as your strength allows and hold the bottom position for a moment.
7. Press yourself back to the top, extending your elbows fully and exhaling.
8. Take another breath and repeat.

What muscles does handstand push up activate?

The primary muscles that work during handstand push ups are the deltoids (shoulders). Like an overhead press, the shoulders produce force to bring our arms up against resistance (1). The only difference is that overhead pressing is about lifting external weights, whereas HSPU leverages your body weight.

Our triceps are the second muscle group that works during handstand push ups. The muscle covers the rear of our upper arms and produces elbow extension, which occurs as we push ourselves to the starting position (2).

The upper chest (clavicular head) also contributes to the HSPU as the muscle assists our shoulders and triceps. 

Our entire core musculature (rectus and transverse abdominis, obliques, erector spinae, hip flexors, glutes, etc.) also plays an essential role during the movement. These muscles flex isometrically to offer support and keep us balanced as we perform the exercise.

Building Strength to Progress into a Handstand Push Up

Performing the HSPU is about having two things: strength and stability. Lacking either would prevent you from doing the exercise effectively. 

A good way to develop the necessary strength for handstand push ups is to perform several key movements consistently: overhead press, upright row, lateral raise, close-grip bench press, and similar. Doing these movements will strengthen the involved muscles enough for you to start doing the HSPU. 

Aside from that, working on your stability will also play a role in your success. All the strength in the world won’t do you much good if you can’t stay balanced as you do the exercises. Movements like the plank, reverse plank, hip thrust, glute-ham raise, and hanging knee raise will strengthen your midsection and improve your stability.

Following a pike push up progression will strengthen all the muscles involved in a handstand push up. Begin with the pike push up and increase your foot elevation over several weeks. Start with your feet on the floor, move up to a gym bench, a high chair, and eventually––the kitchen counter. The more you elevate your feet, the closer you get to the HSPU.

Variations and Modifications of the Handstand Push Up

1. Pike Push Up

As briefly mentioned above, pike push ups are an effective exercise you can perform as part of your progression. The objective is to assume an inverted V position with your hands and feet on the floor and buttocks elevated to the ceiling. The position allows you to emphasize your shoulders instead of your chest while moving up and down.

2. Handstand Push Ups On Parallettes

Performing handstand push ups on parallettes is a great way to make the movement more challenging and effective. Using stands increases the range of motion and prevents you from bumping your head into the floor.

3. Handstand Push Up Negatives

Handstand push up negatives are another neat variation you can use to build upper body strength. The objective is to assume the handstand position and lower yourself as slowly as possible. Then, extend your body, get into the top position again, and lower yourself.

Mistakes to Avoid

One of the most common mistakes with the handstand push up is placing your hands too close to the wall. Doing so might seem fine, and you can still assume the correct position. But as soon as you start moving down, your buttocks will push you against the wall. Avoid the mistake by placing your hands at least eight to ten inches away from the wall before assuming the handstand position.

The second mistake with the HSPU is never using parallettes. Doing so isn’t bad at the start when first learning the movement, but it can hinder your progress down the road. Using parallettes or finding another way to elevate your hands is vital for increasing the range of motion and training your shoulders more effectively.

The third mistake to watch out for with handstand push ups is doing reps too quickly. Speed might allow you to do a few extra reps on each set, but it makes the exercise more challenging to balance. Plus, it increases the risk of hitting your head on the floor.

Avoid the error by performing each repetition slowly and with excellent body control. That way, you can keep your muscles under tension for longer, forcing them to grow and strengthen more effectively.

Similar Exercises to the Handstand Push Up

Standing Military Press (Barbell)

Standing barbell presses are a fantastic exercise that strengthens many of the same muscles you work during HSPUs (1). The movement is great because you can adjust the resistance based on your strength and gradually improve your abilities, making it easier to do handstand push ups down the road.

Lateral Raises (Dumbbell)

Though not the same as a handstand push up, lateral raises are fantastic. The exercise isolates your deltoids, forcing them to grow and strengthen (3). Performing lateral raises is also helpful for improving shoulder stability, leading to more athleticism and lower injury risk.

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A once unknown exercise, the face pull has quickly transformed into one of the most popular movements for rear deltoid development. Unlike many popular activities, the face pull differs because of its sheer simplicity.

All you need is a cable station with a rope attachment or a simple resistance band. The goal is to grab the band or rope, square your shoulders, flare your elbows, and pull toward your face.

The face pull is one of the best exercises trainees should do to maintain shoulder health and prevent poor posture. Face pulls offer a fantastic range of motion and emphasizes our posterior shoulder heads thanks to the high elbow position. Plus, the movement’s overloading potential is excellent, though it’s best to use light loads for 20 or more repetitions per set.

How to do a Face Pull 

1. Select the load on the cable machine. Start with no more than 20 to 25 pounds. 
2. Attach a rope in the high position of the cable machine.
3. Grab the rope with both hands and have your thumbs facing the ceiling.
4. With your arms straight, take a step back to lift the weight off its stack.
5. Bring your chest out and shoulder blades back.
6. Engage your abs, stagger your stance, and lean back slightly for balance.
7. Take a breath and pull the rope toward your face. Pull and split the rope so your hands end up on either side of your head. Your elbows should be at shoulder level.
8. Hold the top position for a moment, engaging your rear deltoids as best as possible.
9. Release the rope slowly and exhale.
10. Take another breath and repeat.

What muscles does the face pull activate?

The primary muscles that work during a face pull are the middle and rear deltoids. Our rear deltoids assist with shoulder retraction and rotation. The posterior deltoids activate well thanks to their two-fold function (retraction and pulling), leading to remarkable growth. Similarly, the middle delts contribute to the movement and provide shoulder stability. 

Face pulls are also great for training the rhomboids, infraspinatus, and trapezius. These muscles contribute to shoulder retraction and help us pull the rope toward our face. The only downside is that face pulls can’t activate our upper back muscles that well since we use much less weight. The face pull also works our biceps and brachioradialis, both of which contribute to elbow flexion.

How to perform face pulls at home without a machine?

The best place to do face pulls is a cable machine because of the overloading potential, constant tension, and ability to change the pulling angle. The good news is that you can also do face pulls at home, even if you don’t have a machine.

Resistance bands are a fantastic option for doing face pulls at home. First, bands come in various tension levels, allowing you to pick the one that best fits your strength level (1).

You can start with a thin band and gradually increase the tension as you build up your upper back, rear deltoids, and biceps. Second, you can easily attach the band somewhere above your head. A resistance band door anchor works well.

Training with resistance bands is also beneficial because of their linear variable resistance (LVR). The more you lengthen a band, the more tension it provides, preventing momentum and forcing you to use good technique.

Plus, the band forces you to contract your rear deltoids and upper back muscles maximally to complete each repetition. As far as technique goes, you should follow the same instructions as you would for a cable station.

Variations and Modifications of the Face Pull

1. Face Pulls with Palms Facing Down

The traditional way to do face pulls is with a neutral grip and thumbs facing the ceiling. But you can change your grip and have your palms face the floor. Doing so isn’t much different, but it might help you feel your rear deltoids better. Experiment to see which grip fits you best.

2. Pause Face Pulls

As with most exercises, adding a brief pause at the top is a great way to make each repetition more challenging and activate your muscles better. Instead of pulling and releasing the weight immediately, hold the contraction for one to three seconds.

3. Face Pulls with a Resistance Band

Doing face pulls with a resistance band offers some distinct advantages. As discussed above, resistance bands provide linear variable resistance (LVR). The more you stretch it, the more tension it has. So, your muscles have to contract maximally for you to complete each repetition. 

Mistakes to Avoid

A common mistake related to face pulls is allowing your shoulders to roll forward. For example, you pull the weight correctly but allow your upper back to round when you release the rope. The mistake isn’t necessarily harmful, but it forces you to reset your posture for each repetition, wasting time and energy. Instead, you should bring your shoulders back and keep them in that position for the duration of each set.

Another mistake related to face pulls is lifting too much weight. Doing so prevents you from using proper form. You end up jerking the rope and using too much momentum, which removes the tension from your rear deltoids.

Avoid the mistake by treating the face pull as an isolation movement. Use a light enough weight so that you can do at least 15 to 20 smooth repetitions with a full range of motion.

The third significant mistake related to face pulls is not doing the exercise altogether. Many people scoff at the idea of rear delt training, claiming the muscle receives enough attention when training the back. But the truth is, our rear deltoids benefit from direct work like any other muscle group. Plus, face pulls are essential for shoulder health and posture.

Similar Exercises to the Face Pull

Lat Pulldown (Cable)

The lat pulldown on a cable machine is an effective exercise to strengthen the upper back and build our lats (2). Like face pulls, lat pulldowns work many of the same muscles through a similar range of motion.

Inverted Row

The inverted row is a bodyweight exercise that strengthens your core, upper back, and biceps. You have to hold onto a bar (for example, on a Smith machine), position your torso in a horizontal position, and pull yourself repeatedly.

Bent Over Fly (Dumbbell)

The bent-over reverse fly is an isolation exercise for the rear deltoids (3). Similar to face pulls, the goal with the movement is to use a light enough weight so that you can do at least 15 to 20 repetitions with proper form. Bent-over reverse flyes are a fantastic alternative to the face pull because you need a pair of light dumbbells, the range of motion is good, and you isolate your rear deltoids.

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The seated military press is an effective compound exercise that develops a range of muscles and improves your core and pressing strength (1). Unlike many shoulder exercises, the seated overhead press is beneficial because it overloads the muscle group with more weight, causing greater mechanical tension. As a result, you build more strength, translating to better functional fitness and athleticism. 

Another benefit of the seated barbell shoulder press is that the movement strengthens your upper pectorals and triceps. Both muscle groups play an essential role in pressing weights overhead, which leads to their development. Plus, your core muscles work hard to keep you stable under the heavy load.

Seated overhead presses are essentially the same as a military press, given that both movements involve the use of a barbell. You can also perform the military press from a standing position, which requires much more core engagement. Similarly, an overhead press can also be considered a military press, but you can use kettlebells, dumbbells, a gym machine, and other types of equipment.

We recommend including the seated military press early in your workout, possibly first or second. You can start with one session per week and bump the frequency to two times later. For example, you can have one heavy session where you train in the 4-6 rep range and do a bodybuilding-style workout later, focusing on the 8-12 range.

Level of Exercise: Intermediate

How to do the Seated Barbell Overhead Press

1. Adjust the back support of a gym bench to an upright position (90-degree angle) and place it facing away from a barbell rack. The distance between the bar and bench should be small, so you can grab the barbell without having to reach too far back.
2. Set the barbell at a height that allows you to reach it seated while maintaining a slight bend in your elbows. Doing so is vital for safe unracking and re-racking because all you have to do is straighten your arms to elevate the bar.
3. Sit on the bench and put your back against the back support. Plant your feet into the floor and maintain a 90-degree angle at your knees.
4. Bring your upper back into the bench, reach up, and grab the barbell with an even overhand grip. Your hands should be slightly more than shoulder-width apart.
5. Engage your abs, take a breath, and extend your arms to unrack the barbell from its rack.
6. Bring the bar overhead for the starting position while keeping your torso rigid and in position.
7. Take another breath and lower the barbell to below your chin level, being careful not to hit your nose on the way down.
8. Lower the bar until your elbows are slightly lower than your shoulders, hold for a moment, and press the barbell back to the top, exhaling near the end.
9. Once finished, bring the barbell back and place it over the rack before relaxing your upper body.

What muscles does the seated military press activate?

The primary muscles that work during a seated barbell shoulder press are the deltoids (shoulders) (1). One of their functions is to provide stability at the shoulder joints, but the shoulders also have an active role in pressing the weight up and controlling it on the way down (2). Similarly, the upper chest (clavicular head) contributes to the seated barbell overhead press by assisting our deltoids in moving the weight up and down. 

Our triceps are the second major muscle group involved in the overhead press (1). The muscle group covers the rear of our upper arms and produces elbow extension, which occurs as we press the barbell from the bottom position. Our triceps become increasingly active as we extend our arms.

Aside from the primary movers, our core muscles engage to provide torso rigidity and keep us in position as we press a heavy barbell overhead. The rectus abdominis, transverse abdominis, obliques, and erector spinae flex isometrically, offering torso support. Similarly, our upper back muscles contribute to torso rigidity and work hard to keep our shoulders retracted during the overhead press.

Tips on Proper Form when Performing the Overhead Barbell Press

An essential tip to keep in mind for the exercise is to take your time and set up correctly. Doing so is vital to lifting heavier weights safely and with good technique. You should keep the gym bench slightly in front of the barbell and facing away from it. That way, you will be able to reach and unrack the bar while keeping it close to your center of gravity. 

Another tip to keep in mind for effective overhead press is lowering the barbell enough on the way down. The bar should travel down until your elbows are slightly below shoulder level. That way, your shoulders work extra hard off the bottom, making each repetition more effective.

The third tip for a good overhead press is to keep your elbows slightly tucked in as the barbell moves down. Your wrists and elbows should be under the barbell at the bottom position because doing so will create a stable base and allow you to press more effectively.

Variations and Modifications of the Seated Military Press

1. Seated Overhead Dumbbell Press

The seated overhead dumbbell press is similar to barbell presses, apart from the fact that you’re using a pair of dumbbells. Doing so is beneficial for training both sides of your body independently, ensuring their equal development, and reducing the risk of muscle imbalances. 

2. Seated Overhead Barbell Pin Press

The seated overhead pin press is a slightly more specialized exercise that offers unique benefits. Instead of allowing the barbell to travel as low as you’d like, you must place it over pins inside a squat rack. Doing so will enable you to practice the top half of the overhead press, which is good for developing your lockout pressing strength. Plus, pressing the bar off pins prevents you from bouncing the weight off the bottom.

3. Standing Overhead Press

The standing overhead press is the same exercise, but you’re performing the movement from a standing position instead of sitting on a gym bench. Doing so forces your midsection to work much more to keep you stable.

Mistakes to Avoid

Setting The Bar Too High 

A common mistake with the seated military press is setting the bar out of reach. Doing so is dangerous because it forces you to overextend yourself while trying to unrack it. Plus, you’re in a weaker position and are more likely to drop the bar and hurt yourself. Avoid the mistake by keeping the bar just behind your head and at a height where you can reach it without extending your elbows fully.

Not Lowering The Weight Enough

The second common mistake with overhead pressing is not lowering the weight enough. Doing so might allow you to lift extra weight and do more reps, but it prevents you from engaging your deltoids well off the bottom position. Fix the error by lowering the weight until your elbows are slightly below your shoulders.

Using a Wide Grip

Too many trainees make the mistake of using a wide grip, similar to the one they use during a bench press. The problem with a wide grip is that it forces you to flare your elbows and puts your shoulders in a weaker and more compromised position. Using a shoulder-width grip is more beneficial because it lets you tuck your elbows and maintain a stronger position for pressing more weight.

Similar Exercises to the Seated Barbell Overhead  Press

Push Press

The push press is a full-body press variation that develops pressing and core strength (3). Like the regular press, you have to lift a weight above your head. But, you get to use momentum off the bottom by descending a bit and straightening your legs. Doing so allows you to press with more power and lift extra weight.

Arnold Press (Dumbbell)

Named after Arnold Schwarzenegger, the pressing variation is excellent for strengthening your deltoids, upper chest, and triceps. The movement is more challenging than traditional overhead pressing because it requires more weight control and wrist rotation as you press the weight above your head.

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Having a pair of strong shoulders is a blessing. While small, our shoulders play an integral role in many everyday and athletic activities. Most notably, our shoulders allow us to raise our arms, press and lift objects above our head (1). Strong shoulders also contribute to joint stability and reduce the risk of injuries.

Plate front raises are one of the simplest and most effective movements you can do to strengthen your deltoids. The goal with the movement is to grab a weight plate, stand tall, and repeatedly raise it in front of your body. In doing so, your shoulders have to work hard and get stronger. 

The plate front raise is also great because it reinforces core stability and offers a good overloading potential. You can start with a light plate and gradually increase the load as your shoulders get stronger.

We recommend including the plate front raise later in your workout, seeing as the movement isolates your shoulders.

How to do a Plate Front Raise

1. Grab a plate that is light enough for you to do at least ten smooth repetitions.
2. Position your hands at two opposite sides of the plate with your arms straight and to your sides.
3. Bring your shoulders back, position your feet at roughly hip-width level, direct your gaze forward, and take a breath.
4. Engage your shoulders and chest muscles to lift the plate in front of you as you keep your arms straight.
5. Lift the plate until your arms become parallel with the floor and hold for a moment.
6. As you exhale, slowly bring the plate back to the starting position where it rests lightly against your upper thighs. Keep your arms unbent throughout the entire repetition.
7. Take another breath and repeat the motion.

What muscles does plate front raise activate?

The primary muscles involved in the plate front raise are our shoulders (deltoids). Our deltoids serve many functions, one being shoulder flexion (raising our arms forward), which occurs during plate front raises. The movement primarily trains the front shoulder head, but it also works the middle deltoid area (2).

Plate front raises also involve the serratus anterior, which causes shoulder protraction (3). Similarly, the movement works our biceps and upper chest, which contribute to shoulder flexion (2).

Our midsection musculature is also involved in plate front raises. As we lift the plate forward and away from our center of gravity, our abs, obliques, transverse abdominis, erector spinae, and glutes keep us stable.

Building the Strength to do a Plate Front Raises 

The plate front raise is not a beginner movement, so it’s important to have a strong base before you start doing it. Standing shoulder presses with dumbbells and a barbell are great beginner movements. It builds your shoulder strength and reinforces core stability, essential in front raises. Plus, you can start with light weights and gradually increase the resistance in the upcoming months. 

Lateral raises are also beneficial because you can start with the lightest dumbbells to isolate your shoulders and make them stronger. Aside from that, general training will also build the necessary shoulder strength for effective plate raises. Movements like the bench press, push-up, upright row, and shrug are highly beneficial and contribute to deltoid strength and stability.

Once you feel ready, begin with a lighter plate, focus on smooth execution, and train with a full range of motion. You should be able to do at least 12 to 15 good repetitions with a plate before increasing the load.

Variations and Modifications of the Plate Front Raise

1. Dumbbell Front Raise

A simple variation of the plate front raise is the dumbbell version. Instead of using a weight plate, grab a pair of light dumbbells and perform the same movements. Dumbbells offer the distinct advantage of forcing each deltoid to work independently, leading to more balanced development.

2. Plate Front Raise With a Pause

Adding a pause at the top of each repetition is a great way to make the movement more difficult and burn out your shoulders. Raise the plate to head level and hold it there for two to three seconds.

3. Plate Front Raise With a Twist

A neat way to make the movement more challenging without using a heavier plate is to include a twist at the top of each repetition. For example, raise the plate to head level, but instead of lowering it, twist the plate clockwise. On your next repetition, lift the plate, and turn it counter-clockwise.

Mistakes to Avoid

The most common mistake with plate front raises is using too much weight. As a result, trainees resort to swinging and momentum to lift the plate. Doing so isn’t ideal because it takes the tension away from the deltoids, forcing larger muscle groups to take control and do more of the work. Instead, you should pick a weight plate you can comfortably lift for at least 12 smooth repetitions.

Another common mistake with plate front raises is shrugging your shoulders at the top position. For example, a trainee would raise the plate to head level but elevate their shoulders as the weight travels up. Avoid the mistake because shrugging creates tension in your trapezius, and our goal is to isolate the deltoids. Keep your shoulders down and back throughout each set.

The third common mistake with plate front raises is shortening the range of motion. Many trainees lift the plate halfway up, lower it to their hips, and repeat. Doing so isn’t ideal because it prevents full deltoid activation on every repetition. Instead, you should raise the plate to head level and lower it to your upper thighs.

Similar Exercises to the Plate Front Raise

Standing Military Press (Barbell)

The standing military barbell press is an excellent compound exercise that trains your entire body and develops pushing strength. To do this movement, you have to grab a barbell, brace your body, and press it above your head. In doing so, you emphasize your deltoids and work your upper chest, triceps, upper back, and midsection muscles (4).

Lateral Raise (Dumbbell)

Dumbbell lateral raises are a simple and effective exercise to emphasize the middle portion of your deltoids (2). The goal is to grab a dumbbell and raise it to your side, forcing the medial deltoid to do all the work.

Pike Push-Up

Pike push-ups are an effective bodyweight exercise you can do for shoulder growth, especially when you don’t have any equipment around. You have to elevate your feet on a chair, gym bench, or similar. From the position, plant your hands into the floor, straighten your back, and begin doing push-ups.

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People often do the military press for shoulder development. While the movement trains all three shoulder heads, these are far from the only muscles involved. The standing shoulder press is a full-body compound exercise that trains multiple large muscles in the body, improves your stability, and makes you stronger. As a result, you become more athletic and can handle everyday tasks with greater ease.

For example, since the military press strengthens your shoulders, lifting objects above your head gets easier. Playing with your kids, painting a wall, and stocking shelves are three of the many activities that improve as a result.

We recommend doing the standing military press first or second in your workouts as a full-body exercise. Doing so would allow you to perform at your best, maintain proper technique, and minimize the injury risk.

How to do a Standing Military Press

1. Position the barbell at roughly collarbone height on a rack or stand. Begin with a light weight to get a good feel for the movement before adding more plates.
2. Stand a few inches away from the bar and grab it with an overhand grip. Use a slightly wider than shoulder-width grip.
3. With your hands gripping the bar, tuck yourself underneath, ensure that your shoulders are back, take a breath, engage your glutes, and push through your legs to unrack the bar.
4. With your elbows tucked in, back straight, and gaze forward, take a couple of steps back and have your feet at hip-width distance.
5. From this position, take a deep breath, engage your abs, and push through your elbows in a vertical line. Don’t bend and extend your knees to create momentum.
6. Push until your elbows lockout and, as you exhale, slowly lower the bar until it’s at around neck level.
7. Take another breath and press up again.

What muscles does the barbell standing military press activate?

The shoulders (deltoids) are the primary muscle group that works during a military press (1). These muscles provide stability at the shoulder joint and allow us to press the barbell above our heads.

Our triceps are the second major muscle group involved in the military press. The triceps brachii cover the rear of our upper arms and produce elbow extension, which occurs as we press the weight up (2).  The upper chest (clavicular head) aids our triceps and shoulders in pressing the weight up. 

Aside from the primary movers, the military press also works our midsection musculature. Our rectus and transverse abdominis, obliques, hip flexors, glutes, and lower back flex isometrically to support the torso. Similarly, the upper back muscles keep our shoulder blades retracted and further support our torso.

Building the Strength for the Standing Military Press with a Barbell

Despite its effectiveness, not every beginner should attempt the standing military press in their first months of training. The movement requires excellent stability to support the weight and press it overhead. Plus, beginners often lack strength in their shoulders and triceps, preventing them from pressing a standard barbell with proper technique.

Beginners should first improve their stability and pressing strength through other movements before doing the barbell military press. For example, trainees can do seated and lying dumbbell presses, lateral raises, and rope triceps pushdowns to strengthen the pressing muscles (shoulders, chest, and triceps). These movements will build the necessary pressing strength, making tackling the standing military press easier.

Improving stability will naturally occur with weight training, but trainees can also include the plank, reverse plank, glute-ham raise, and cable crunch to speed up the process. The exercises will strengthen the midsection, glutes, and upper back, allowing you to maintain a stable position while pressing.

Variations and Modifications of the Barbell Standing Military Press

1. Standing Pin Press

The pin press is a variation where you rest the barbell on pins inside a squat rack at chin level. Pin presses are beneficial because they allow you to overload your shoulders with more weight. Plus, resting the barbell on pins prevents you from using momentum. Your pressing muscles have to produce more force to lift the barbell from a dead stop.

2. Seated Military Barbell Press

The seated military press is an effective alternative you can do inside a squat rack. Seated presses are beneficial for beginners because they require less stability, allowing you to focus entirely on lifting the weight with proper form (1).

3. Standing Dumbbell Press

The standing dumbbell press is the most challenging variation, stability-wise (1). Both sides of your body have to work independently. Plus, your midsection has to engage extra hard to keep you stable underneath the weight. 

Mistakes to Avoid

One of the most common military press mistakes is gripping the barbell too wide. Intuitively, many trainees use the same grip width as with the bench press. The problem is, doing so places your prime moving muscles at a mechanical disadvantage, reducing your power output. To find your ideal grip width, have your arms to your sides, raise them forward, and place them over the barbell. The position would allow you to stack your wrists over your elbows.

Another significant mistake with the exercise is pressing the barbell around your head instead of using a straight vertical path. Inexperienced trainees don’t move their heads back and instead press the barbell forward and up to avoid hitting themselves. The issue is, doing so makes the exercise unnecessarily difficult and increases the risk of balance loss. Avoid the mistake by moving the barbell in a straight line up and down. Move your head back as you press the barbell and again as you lower it to the bottom position.

Bending your wrists is another mistake you need to fix for maximum power output and injury prevention. While not perfectly straight, your wrist should be in line with your forearms to prevent excessive stress and pain.

Similar Exercises to the Standing Military Press with a Barbell

Push Press

Push presses are similar to the standing military press in many ways. You’re training the same muscles, the range of motion is identical, and you’re using a barbell. The primary difference is that you have to dip slightly to create momentum off the bottom during push presses. In contrast, military pressing has you perform strict repetitions.

Plate Front Raise

Plate front raises are a fantastic shoulder isolation movement (3). The goal is to grab a weight plate, hold it with both hands, and use your shoulders to raise it forward. Once the weight reaches head level, hold the position for a moment, and lower the plate to your upper thighs.

Lateral Raise (Dumbbell)

Like plate front raises, dumbbell lateral raises are an isolation movement that strengthens your shoulders, emphasizing the middle deltoid head (3). Lateral raises are beneficial because they strengthen the shoulders, improving your ability to press heavy weights above your head.

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The push press is a whole-body dynamic exercise that builds strength, power, and muscle mass. Like the military press, the idea of the movement is to lift a barbell above your head. But, instead of doing strict repetitions, you generate some momentum through your lower body. As a result, the push press allows you to use more weight, develop power, and overcome strength plateaus.

Adding the push press to your training is beneficial because the exercise forces your body to work as a single unit. You have to generate force from the ground up and transfer it into the barbell. The movement develops athleticism, strengthens your core, and makes everyday tasks more accessible (1).

We recommend performing the push press early in a workout. As a compound movement, you should approach the push press in a fresh state, allowing you to use good technique and generate more power.

How to do a Push Press

1. Place the barbell in a front rack position: your hands outside shoulder-width level with a full grip on the bar as it sits atop your shoulders.
2. Your elbows should be positioned in front of the bar, and you should keep it pressed against your body to prevent forward rolling.
3. Position your feet at roughly hip-width level with toes pointed slightly out.
4. Take a deep breath and initiate the dip phase by bending your knees and hips while keeping your torso upright. The descend doesn’t have to be quick; instead, aim to make it a smooth motion.
5. As you dip a few inches, change the direction by pushing through your heels to extend your knees and hips.
6. As your hips and knees extend, use your lower body’s momentum to push through your torso and lift the bar off your shoulders.
7. From there, immediately push through your elbows to extend the bar above your head. These two steps should happen in one smooth and seamless motion.
8. Assume a strong lockout position by extending your elbows fully, keeping your torso upright, and having your hips and knees extended.
9. Exhale and slowly lower the barbell to the initial position, resting atop your shoulders.
10. Take another breath and repeat.

What muscles does the push press activate?

The push press trains a range of muscles. Most notably, the activity works your pushing muscles: the shoulders (deltoids), triceps, and upper chest (1). Our shoulders serve as the primary movers, and our triceps and upper chest assist with pressing the barbell up.

Our midsection musculature also plays a vital role in the push press. The obliques, rectus abdominis, transverse abdominis, erector spinae, and several other muscles flex isometrically to maintain a stable torso. 

The latissimus dorsi, rhomboids, infraspinatus, rear deltoids, and trapezius (collectively making up the upper back) also work during push presses. Similar to our midsection, these muscles contract isometrically, allowing us to keep our shoulders back and torso stable.

Unlike a strict overhead press, push presses also train the lower body. Specifically, we have to bend our knees slightly, creating momentum off the bottom. The motion trains our quadriceps to a degree.

Proper Form and Technique when Performing a Push Press

A vital tip to keep in mind for a proper push press is to maintain the barbell over your center of gravity. Meaning, the weight should be over mid-foot during each repetition. The position would allow for maximum power output and good stability. In contrast, having the weight travel behind or in front of your body can knock you off balance, forcing you to miss a repetition or drop the weight.

Dipping is also vital for creating momentum off the bottom and transferring force into the barbell. Specifically, you should plant your feet into the floor and descend into a quarter squat before driving in a straight vertical line.

Timing the barbell press is also essential and takes some practice. You must use the momentum you create with your lower body to thrust the weight up. The barbell should fly off your shoulders just as your ankles, knees, and hips extend. An efficient execution will allow for maximum power transfer and better performance.

Variations and Modifications of the Push Press

1. Kettlebell Push Press

The kettlebell push press is a variation you would typically do with one arm at a time. The goal is to grab a kettlebell and have it in a front rack position with your elbow close to your body. Once in place, dip, explode up and send the kettlebell flying straight up.

2. Pause Push Press

Pause push presses are a beneficial exercise that reinforces proper technique and reduces the risk of balance loss. The idea with pause push presses is to descend into a quarter squat and hold the position for a second or two before driving up and pressing the weight.

3. Dumbbell Push Press

Dumbbell push presses are a beginner-friendly variation that allows you to practice the exercise, even if you don’t have a barbell around. Grab a pair of dumbbells, lift them to your sides, dip into a quarter squat, and drive up. Aside from being less intimidating, the variation forces both sides of your body to work independently, reducing the risk of side-to-side imbalances.

Mistakes to Avoid

A common mistake with the push press is trying to lift too much weight. Trainees hear that push presses allow for more significant loading, so they add a bunch of weight to the barbell. The problem is, doing so prevents the use of proper technique and increases the risk of injuries. You should start with conservative loads that allow you to do at least 8 to 10 good repetitions.

Another mistake relates to dipping. Some trainees dip by shifting their hips back, which creates a less stable surface for the barbell, increasing the risk of dropping it forward. Fix the mistake by only bending at the knee and maintaining an upright torso as you dip.

The third mistake with push presses relates to grip width. Many trainees struggle to find the correct grip and often have their hands too close together or wider than they need to. The ideal grip width for the push press is at shoulder level. Stand in front of the rack, raise both arms forward, and place them on the barbell. In most cases, that would be your ideal grip width.

Similar Exercises to the Push Press

Standing Military Press (Barbell)

The standing military press is similar to push presses in many ways. You have to support yourself on your feet, lift a barbell overhead, use a similar range of motion, and train many of the same muscles (2). The only difference is that you would do strict repetitions on the military press but create momentum off the bottom during push presses.

Incline Bench Press (Barbell)

The incline barbell bench press is a compound exercise that strengthens the shoulders, triceps, and upper chest (3). Like the push press, incline pressing trains many of the same muscles through a similar range of motion and offers an impressive overloading potential.

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If you’re interested in building a set of round shoulders, overhead pressing alone won’t be enough. Your shoulders are relatively small muscles, but this doesn’t mean they are simple to grow and strengthen. The shoulder consists of three heads: the front (anterior), middle (lateral), and rear (posterior) (1). Each area needs adequate stimulation to grow optimally, resulting in a set of strong, functional, and muscular shoulders.

Dumbbell lateral raises are an isolation exercise that trains the entire shoulder but primarily activates the middle deltoid head. Doing lateral raises is beneficial for improving the overall appearance of the shoulder and making it stronger.

Strong shoulders might not seem that important, but the muscle group envelops the mobile and injury-prone shoulder joint. Having strong deltoids leads to better stability of the shoulder and a reduced risk of training or sports-related injuries. Plus, our shoulders play an essential role in many activities, especially when raising something over your head.

How to do Dumbbell Lateral Raises

1. Grab a pair of dumbbells that are light enough for you to do at least twelve repetitions per set.
2. Stand tall with the dumbbells to your sides and palms facing in.
3. Bring your shoulders back, direct your gaze forward, and take a breath. Make sure that both of your arms are straight.
4. Raise both dumbbells to your sides by engaging your delts and lift them to the point where your arms are parallel to the floor. Don’t bend your elbow at any point during the lift.
5. Hold the top position for a second as you exhale, and slowly lower both of your arms to the starting position.
6. It’s essential to perform each repetition with a smooth form and without the use of momentum.

What muscles do dumbbell lateral raises activate?

As an isolation exercise, dumbbell lateral raises target our deltoids – the rounded muscles on our upper arms. As briefly mentioned above, our deltoids have three heads: the front, middle, and rear. Each head has unique functions, but all three contribute to arm abduction (moving your arm away from the midline of your body).

Dumbbell lateral raises primarily work the middle deltoid head because of our arm’s position and movement (2). Lateral raises also involve the upper trapezius muscle to a small degree. 

Lateral raises also recruit the triceps. First, the triceps is responsible for elbow extension, so the muscle group works isometrically to keep your arm straight as you lift the dumbbell. Second, the long head of the tricep crosses the shoulder joint because it originates from the scapula. Because of that, the tricep influences shoulder movement to some degree and contributes to arm abduction.

Tips to Keep Proper Form

The most important tip to keep in mind for lateral raises is to use light weights that allow smooth and controlled execution of each repetition. Lateral raises are an isolation exercise, so the goal is to emphasize a specific muscle group. The only way to do so is to force your deltoid to do all the work.

Another tip to keep in mind for lateral raises is to lead with your elbow and not your wrist. Meaning, as you raise the dumbbell to the side and up, make sure your elbow is higher than your wrist, which is a neat way to increase shoulder activation.

You should also consciously initiate each repetition with your deltoid. As you’re about to lift the dumbbell to the side, engage your deltoid by forming a mind-muscle connection. Don’t simply do repetitions for the sake of moving the dumbbell up and down. Force your deltoids to do all the work.

If you struggle to activate your deltoids, your issue might relate to using momentum or compensating with other muscles. A common problem is having your upper trapezius take over for the shoulder. To prevent that, you can do seated lateral raises, limiting your body’s involvement and reducing the risk of compensatory movement.

Variations and Modifications of the Dumbbell Lateral Raises

1. Leaning Lateral Raise

The leaning lateral raise is a variation that allows for a slightly longer range of motion. The goal is to grab onto something with your free hand (for example, a squat rack), lean to the side, and raise the dumbbell with your other arm.

2. Pause Lateral Raise

Pause lateral raises are a valuable variation for improving deltoid engagement and reinforcing proper technique. All you have to do is raise the dumbbell as you usually would. But instead of lowering the weight right away, hold the top position for two to four seconds, forcing your deltoids to work extra hard.

3. Cable Lateral Raise

Cable lateral raises are a neat variation you can use to shake up your shoulder training and possibly improve deltoid activity. Using a cable machine for lateral raises is beneficial because the cable provides consistent tension from start to finish. Because of that, your shoulders have to work extra hard, leading to more strength and muscle.

Mistakes to Avoid

The most common lateral raise mistake is turning the movement into an ego lift. Trainees would often pick heavier dumbbells and turn the activity into a swinging mess. The goal is smooth execution and optimal deltoid activation, so don’t be afraid to use light dumbbells. 

Another common lateral raise mistake is to lift the dumbbells well over shoulder level. Doing so is an unnecessary step that doesn’t lead to better shoulder engagement but might increase the risk of impingement. Instead, raise the dumbbell until your elbow is at shoulder level, hold the position for a moment, and release.

The third mistake relates to posture. Some lifters maintain an upright posture, shifting the emphasis away from the middle deltoid and the rear head. Instead, you should bend your knees slightly and lean your torso forward a bit.

You should also be mindful of the direction in which you raise your arms. The movement is a lateral raise, which means your arms must move to the side relative to your torso. Some trainees make the mistake of raising the dumbbell slightly forward, which moves the emphasis to the front deltoid head.

Similar Exercises to Dumbbell Lateral Raises 

Plate Front Raises

Plate front raises are an overlooked movement for building up your shoulders and making them stronger. You have to hold onto a weight plate with both hands and raise it forward, emphasizing your anterior deltoids. But that area of the muscle cannot work alone. Your middle deltoids and upper back also contribute to the movement, making it a balanced resistance exercise.

Standing Military Press (Barbell)

The standing military press is a whole-body compound movement that emphasizes our shoulders and builds pressing strength. The range of motion and execution differs from the dumbbell lateral raise, but both exercises emphasize our shoulders. Pressing a barbell overhead is a fantastic way to overload your shoulders with more weight and build up your upper chest.

Bent Over Fly (Dumbbell)

The bent over dumbbell fly is a simple isolation movement for your shoulders. The goal is to bend forward and raise the dumbbells back, which allows you to emphasize your rear deltoids. The movement is similar to lateral raises because both are isolation movements that target your shoulders. The two exercises have a similar range but emphasize different shoulder regions.

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