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.
- 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.
Overhead Barbell Press | SETS: 3 | REPS: 8-12
Front Dumbbell Raise | SETS: 3 | REPS: 12–15
Front Barbell Raise | SETS: 2 | REPS: 12–15