Hi there -

Regular shoulder press hits mostly the front head of the delt. The front head gets hit with chest and a lot of other exercises. I've actually dropped regular shoulder press - for now anyway.

Arnies hit all three, which is why I like 'em. I've switched the focus to rear and side delts to balance my shoulders out and pull them back and square, and I've been very pleased with the result so far.

Start with the side laterals, then do the Arnies if you're going to do this combination.

And I'm so glad you're liking the free weights. I think machines are a good place to start when you're new, but it's really good to switch over to free weights when you feel you're ready, which you obviously are.