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.
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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.
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Also targets: Triceps, rotator cuff
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
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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.
Our library labels Scott Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Scott Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Scott Press is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.