The front delts typically are not an area most trainers have trouble bringing up. After all, the front delts get hammered on incline presses. But that doesn’t mean you should skip training them altogether. A great mass-building shoulder exercise that hits the front delts — not to mention the middle delts, and even the upper pecs — is the barbell shoulder press performed with the bar in front of your head. This is a great way to build up the delt/pec tie-ins.
Smith machine shoulder presses, machine shoulder presses.
WHEN TO GO TO THE FRONT
To focus on the front delts and place the greatest overload on them, do barbell shoulder presses at the start of your shoulder workouts.
FORM AND FUNCTION
FRONT-OF-THE-PACK DELT WORKOUT
Barbell Shoulder Presses: 4 sets, 6-10 reps
Barbell Upright Rows: 3 sets, 8-12 reps
Dumbbell Lateral Raises: 3 sets, 8-12 reps
Rear Delt Raises: 3 sets, 12-15 reps