Training

Front-Delt Assault

Go over your head for bigger shoulders.

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Front-Delt Assault

The deltoids are integral to the form and symmetry of the upper body. The front, or anterior, delt is also a prime mover for movements like the bench press. A number of exercises isolate the front delts but none more than overhead barbell presses. When performing overhead barbell presses take extra care if lowering the bar behind the neck. This places the shoulders in a vulnerable position. Instead, bring the bar down in front all the way to the clavicles.

 WHEN TO PRESS UPWARD 

The overhead press is a compound movement and can be done at the beginning of a workout. It’s important to warm up the shoulders first, and it doesn’t hurt to warm up the triceps as well.

 ALTERNATIVES 

  • Front dumbbell raise 
  • Front barbell raise
  • Dumbbell press
  • Close-grip shoulder press on machine

 FORM & FUNCTION 

The front delt is one of the three heads of the deltoid. It originates at the outermost end of the clavicle and inserts into the upper part of the humerus.

 FRONT-DELT ASSAULT 

Overhead Barbell Press | SETS: 3 | REPS: 8-12

Front Dumbbell Raise | SETS: 3 | REPS: 12–15

Front Barbell Raise | SETS: 2 | REPS: 12–15

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