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Scott Press

The "Scott" Press (with dumbbells)

Here's something I found while surfing the Internet, that does a pretty fair job of describing this movement:

Here's how you can tap into the power of dumbbell presses and work all three heads of the deltoids.

First thing to remember is always press with the butt of the palm. Never let the thumbs go as high as the little finger side of the palm or it places all the stress on the triceps rather than the deltoids.

Next, keep the dumbbells pulled to the rear as far as possible, especially the elbows. As you press the dumbbells overhead, press them only 3/5th of the way up, but at the same time press the elbows back. In fact, you're almost pushing the elbows back as hard as you're pushing them up. The pressing back of the elbows can only be done by using side and rear deltoids.

Finally, don't lock out on top go only 3/5ths of the way up. Anything beyond this point is just triceps. This keeps constant tension on the deltoids and deltoids love constant tension. Give them constant tension and they grow like weeds.

Now for the best part. On the way down you're ready to take advantage of the powerful eccentric strength to really put a torch to your side deltoid head. Do as follows, all the time keeping the little finger higher than the thumb side of the palm. Stretch the elbows out away from your trunk as far as you can. Slowly lower the dumbbells without losing the "little finger high" position.

Repeat for 6 reps. Drop the weight 5-10 lbs and repeat for 6 sets of "down the rack" presses. This will build deltoids like crazy because first, it hits all three deltoid heads. Secondly, you can take advantage of your eccentric power to go even slower which greatly increases intensity and finally, you can use a heavier weight than you could with conv'entional deltoid exercises.

I'll add to this description and possibly clarify a few points. The press starts with dumbbells in the hands. Your choice of a thumb-free or thumbed (conventional) grip...but I'd recommend using your thumbs any time that a weight is going to be over your head. The description is a good one detailing that you should attempt to press with the "butt" of the palm...this is done to minimize wrist strain and to put the weight in line with your forearms, so that the line of force is a straight one. The dumbbells should be held so that the little finger is higher than the thumbs and this position needs to be held throughout the movement. This is done to minimize the contribution of the triceps.

The pressing movement should almost feel like a "pivot" rather than a press...and it should only be performed to a level that is slightly above the head...or where you feel the triceps beginning to work, usurping the action from the deltoids. You'll want to stop just short of this point. Individual leverages and limb lengths mean that this point will vary from person to person but the general idea doesn't change - limit the movement to that portion that the deltoids work, rather than the triceps.

While the elbows do need to be kept well back...pay attention to your shoulder comfort and any "noises" from them. It shouldn't hurt...it should just be very difficult.

Hyperbole aside, this is an excellent way to press to emphasize the deltoids.

Now, here's why I called this description the "current" Scott Press:

The "old" Scott Press is what is also called the Arnold Press. You start with the dumbbells held in front of the chin with a curl grip (supinated.) As you begin to press the 'bells up, you simultaneously move the hands apart and rotate the elbows back, till your hands are in the normal (facing front) position of a conventional dumbbell press.

Most P.T.s and kinesiologists now recommend that this movement NOT be done. The rolling and twisting movement in a multi-plane movement is just too hard on the rotator cuffs and is an injury waiting to accumulate. Effective? Yes. Long-term safe? Generally no...and that's apart from any shoulder anatomy considerations.