In 1965, during the early stages of what came to be known as the 'Golden Era' of bodybuilding, athletes around the world were looking to create new ways to test their strength, build as much muscle as possible and, ideally, win a few competitions in the process.

One such bodybuilder was the late Larry Scott, who would go on to win the first-ever Mr. Olympia in 1965 and successfully defend that title in 1966. While he was known for his uniquely long biceps – often celebrated as both the first bodybuilder to achieve 20-inch arms and as an early adopter of the now-popular preacher curl – there was another exercise that 'The Legend' and his equally talented trainer, Vince Gironda, would become known for.

As bodybuilding lore describes, Scott was a lifter known for his comparatively narrow shoulder profile – a 'weak spot', Gironda identified, that would need to be addressed in the run-up to 1962's Mr America physique competition. Gironda's solution was an exercise that was created to both maximise lateral and rear deltoid hypertrophy and minimise tricep involvement and related joint stress, the secret sauce to building a set of enviable, competition-ready 3D shoulders.

To get Scott ready for the stage, Gironda masterminded the Scott press: a dumbbell exercise that's a little similar to the Arnold press in execution, but elicits a different stimulus. The Scott press also combines a pressing pattern with abduction that, in theory, provides a greater activation of the lateral deltoid head while placing less stress on the shoulder joints.

As you'll see in the video above, Scott would always use a lighter weight while performing the Scott press – something you'll want to keep in mind should you want to give it a go. So don't try and match your sitting or standing shoulder press weight or what you can comfortably press overhead in an Arnold press. Realistically, aim for around 50% of what you'd lift.

Other lifting cues include avoiding keeping your shoulders forward (pronated), or extending your elbow joint during the exercise, which will automatically recruit your triceps to move the weight overhead. Stay upright during the lift and make sure you don't lean back or release tension as you lift. Here's how to get it right.

How to Do the Scott Press

  • Stand with a dumbbell in each hand and bring them up until your upper arms are parallel with the floor and your elbows point slightly forward.
  • Rotate your shoulders back and elevate them in one fluid movement to begin the press, avoiding any pronation of the shoulders.
  • Maintain a strict 90-degree angle between your upper and lower arms throughout the entire range of motion to keep the focus on the deltoids.
  • Finish the movement with your elbows facing the ceiling and your thumbs pointed toward your crown, being careful not to fully extend or lock out your elbows.
  • Reverse the motion to return to the starting position, stopping before you lose tension in the shoulders to begin the next rep.