Scott Press
Primary
Shoulders
Secondary
Triceps, Rotator cuff
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Scott Press targets your shoulders through a pushing movement pattern. Use as a primary pressing movement for complete delt activation.
Everything You Need to Know About the Scott Press
The Scott Press is a intermediate difficulty exercise that targets your Front shoulders (anterior deltoid) and Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a primary pressing movement for complete delt activation. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking shoulder variation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Scott Press
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scott Press — and builds them into a monthly program. Every set, every rep, planned out.
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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.