Scott Press
Primary
Shoulders
Secondary
Triceps, Rotator cuff
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
Scott Press
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The Scott press—named after the first Mr. Olympia Larry Scott—combines rotation with pressing while keeping your elbows in front of your body. Unlike the Arnold press where elbows go wide, the Scott press maintains a forward elbow path throughout. This variation emphasizes your front delts differently.
When to use it
Use as a primary pressing movement for complete delt activation.
Who it's for
Intermediate lifters seeking shoulder variation.
The key difference from Arnold press is elbow position—keep your elbows pointing forward, not out to the sides. Start with palms facing you, rotate as you press, but maintain that forward elbow path. This creates a different stress pattern on your front delts.
Muscles worked: Scott Press
Secondary
Stabilizers
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Also targets: Triceps,
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Scott Press form guide
- 1
Sit on a bench with back support, holding dumbbells at shoulder height.
- 2
Start with palms facing toward you, similar to the Arnold press start.
- 3
Press upward while rotating the dumbbells, but keep elbows pointing forward.
- 4
At the top, palms should face forward with arms fully extended.
- 5
Reverse the movement, rotating back as you lower to the start.
What are the best tips for the Scott Press?
Named after Larry Scott, the first Mr. Olympia champion.
Keep elbows in front of your body throughout the press.
Focus on the rotational component for full delt engagement.
Use a controlled tempo to maximize muscle tension.
When to Use the Scott Press
Use Scott presses when you want a rotational press that emphasizes front delts more than Arnold presses. They work well as a primary pressing movement for variety, or paired with lateral raises for complete delt coverage. The forward elbow path may feel more natural for some lifters.
What are common Scott Press mistakes to avoid?
Allowing elbows to drift too far to the sides during pressing.
Letting your elbows drift wide during the Scott Press shifts load onto your shoulder joint instead of your Front shoulders (anterior deltoid). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Rushing the rotational component of the movement.
Rushing through the Scott Press reduces the time your Front shoulders (anterior deltoid) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Using momentum instead of controlled muscle contractions.
Bouncing or using momentum during the Scott Press takes work away from your Front shoulders (anterior deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not maintaining proper seated posture throughout.
Losing hip position during the Scott Press shifts the loading pattern away from your Front shoulders (anterior deltoid) and can compress your lower back. Stay planted and let your Front shoulders (anterior deltoid) do the work.
Is the Scott Press right for you?
Intermediate lifters seeking shoulder variation.
How to Program the Scott Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 90s.
What are good alternatives to the Scott Press?
Other Variations
- Standing Scott Press
- Single-Arm Scott Press
- Incline Scott Press
Frequently Asked Questions About the Scott Press
The Scott Press primarily targets the Front shoulders (anterior deltoid), Side shoulders (lateral deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Scott Press include Triceps, Rotator cuff, providing additional training stimulus. Stabilizer muscles engaged include Core, Upper back.
The Scott Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters seeking shoulder variation. Focus on proper technique and consider starting with easier variations.
For the Scott Press, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
Yes, the Scott Press can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Scott Press include: Arnold Press, Dumbbell Shoulder Press. These exercises target similar muscle groups as the Scott Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use lighter weight than standard dumbbell press.
- Focus on controlled rotation throughout the movement.
- Stop if you experience any shoulder discomfort.