Boat Arnold Press With Feet Push-Out 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Boat Arnold Press with Feet Push-Out combines core and shoulder work in one functional compound movement. Performed in a boat pose (V-sit), this variation of the Arnold press adds a simultaneous leg extension, activating the abs while pressing through the shoulders. It’s an advanced move for improving stability, posture, and shoulder strength.
How to Perform
Sit on the floor in boat pose, knees bent and feet off the ground.
Hold dumbbells at shoulder height, palms facing you.
As you press the dumbbells overhead, simultaneously extend your legs outward.
Rotate palms outward during the press (Arnold press style).
Bring legs back and dumbbells down to start position.
Keep your spine tall and core braced.
Repeat for desired reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight—no slouching.
Exhale during the press and push-out.
Don’t rush the movement.
Use light weights to maintain form.
Extend legs and press smoothly together.
Sit tall—avoid rounding lower back.
Keep arms in control on return.
Balance using core—not momentum.
Breathe evenly throughout.
Focus on full shoulder rotation.
How Not to Perform
Avoid slouching in the lower back: Engage your core and maintain a neutral spine to prevent slouching and lower back strain.
Avoid letting feet touch the ground: Keep your feet off the ground to maintain tension in your core and lower body.
Avoid not rotating arms during press: Ensure your arms rotate correctly to activate your chest and shoulders effectively.
Avoid arching back excessively: Keep your back neutral and avoid excessive arching to protect your spine.
Avoid using momentum to swing legs: Perform the movement slowly and with control, without using momentum to swing your legs.
Avoid holding your breath: Maintain a steady breathing pattern throughout the exercise.
Avoid going too fast: Perform the exercise slowly and with control to target the muscles effectively and reduce injury risk.
Avoid allowing shoulders to elevate: Keep your shoulders down and away from your ears to prevent shoulder strain.
Avoid lifting legs unevenly: Ensure that both legs are lifted in sync to maintain balance and engage both sides of the core.
Avoid letting dumbbells drift too far back: Keep the dumbbells within a safe range of motion to prevent shoulder strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
