Keeping the Arnold Press in a Proper Combination of Front Deltoid and Middle Deltoid Work

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When working the Arnold Press you need to start with the dumbbells and elbows held slightly in front of your body with your forearms perpendicular to the floor,  and then press straight up until the dumbbells are in front of your forehead, which is your cue to rotate your elbows out to the side to transition from front deltoid work to middle deltoid work.

DO start with your forearms perpendicular to the floor with arms and elbows in front of you.

DON'T start with your elbows bent to sharply (acutely) which lets the dumbbells rest on your upper chest and takes the tension off the front deltoids at the beginning of the exercise.

DO rotate your elbows outward to your sides when the dumbbells move to the level of your forehead, and continue with the middle deltoid phase of the lift.

DON'T rotate your forearms and wrist; you're supposed extend your 

Notice the dumbbell handle orientation in 3 positions ...

1. Start (bottom) with handles parallel to the plane of your chest with the palms of your hands facing your face (the coronal plane).

2. Middle (transition front/middle) places your dumbbell handles parallel to each other (palms facing palms in the sagittal plance), and perpendicular to the plane of your chest as the dumbbells are raised above the level of your forehead.

3. Top (finishing the middle deltoid phase) places your dumbbell handles parallel to the plane of your face and chest (the coronal plane), but at the top of the exercise your palms are facing away from your face.

Good tip on the problem with leaning back and pushing into the bench, which can disrupt the scapular rotation that is functionally necessary when pressing overhead.  

A good presentation from physical therapist and strength coach Jeff Cavaliere, of ATHLEAN-X.

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