Move of the Week with Jana McDermid: The Arnold Press

It’s that time again… time for your favourite personal trainer and diva of demonstration Jana McDermid to teach you another Move of the Week! Each week, Jana teaches you the proper form for an important exercise. To book a session with Jana or any of our other personal trainers, call our Pickering location or fill out our online form.

This is a variation of the traditional overhead press. It involves rotating the arms as you press them over the head. It seems like a small change, but it adds challenge to the exercise and is a great way to change your shoulder workouts!

This move targets the front and side heads of the deltoid and also involves the triceps.


Here’s how you do it!

1. Begin standing (or sitting) with elbows bent in front of the body, weights facing the chest.
2. Rotate the hands out as you press the arms over the head.
3. At the top of the movement, the palms should face out.
4. Lower back down, rotating the hands back to starting position and repeat for 1-3 sets of 10-15 reps

TIP: Keep the abs engaged and don’t arch the back as you press the weights up. If you’re using heavy weights, try this exercise while seated on a bench with back support.