Front delts exercises
The front of the shoulder lifts your arm forward and overhead, and helps in every press.
By equipment:Adjustable bench (3)
Compound lifts
Several muscles at once. Do these first, while you're fresh.
- Incline barbell pressBarbell, Adjustable bench and Squat rackTouch just below the collarbone
- Incline dumbbell pressDumbbells and Adjustable benchKeep shoulder blades pinned
- Feet-up push-upPlyo box or stepKeep hips level
- Lean-forward push-upNo equipmentKeep the lean the whole time
- Standing overhead pressBarbell and Squat rackSqueeze glutes and brace
- Seated dumbbell pressDumbbells and Adjustable benchRibs down
- Machine shoulder pressShoulder press machineBack against the pad
- Pike push-upNo equipmentHead moves towards the floor between the hands
How much to train your front delts
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A front delts plan that adapts to you
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