Primary
Shoulders
Secondary
Triceps, Rotator cuff
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
See how Scott Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Browse all shoulders exercises
Also targets: Triceps, rotator cuff
Want Ely to consider Scott Press for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Sit on a bench with back support, holding dumbbells at shoulder height.
Start with palms facing toward you, similar to the Arnold press start.
Press upward while rotating the dumbbells, but keep elbows pointing forward.
At the top, palms should face forward with arms fully extended.
Reverse the movement, rotating back as you lower to the start.
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.
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.
Allowing elbows to drift too far to the sides during pressing.
Letting your elbows drift away from the intended path during the Scott Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Rushing the rotational component of the movement.
Rushing through the Scott Press makes it easier to lose position and harder to keep tension on your Front shoulders (anterior deltoid). Slow down enough to control both the lifting and lowering portions of each rep.
Using momentum instead of controlled muscle contractions.
Bouncing or using momentum during the Scott Press makes the movement harder to control and can shift work away from your Front shoulders (anterior deltoid). Use a load you can move smoothly through the intended range.
Not maintaining proper seated posture throughout.
Losing hip position during the Scott Press changes the loading pattern and can reduce the intended work for your Front shoulders (anterior deltoid). Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate lifters seeking shoulder variation.
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.
This is one example of how Scott Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.