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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 5-8 | 2-3 min |
| Hypertrophy | 3-4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Arnold Press to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
3
cal/min light
5
cal/min moderate
8
cal/min vigorous
More core engagement
Unilateral with rotation
Partial rotation, more lateral delt
Yes. Arnold Press burns approximately 5 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include not rotating through full range and using momentum instead of control. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Standing Arnold Press, Single-Arm Arnold, Half Arnold. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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