The Only 2 Exercises You Need for Super Strong and Great Looking Front Delts

Front deltoids, or front delts, are the anterior part of the deltoid muscle in your shoulder. They play a critical role in shoulder flexion, medial rotation, and stabilisation during upper body movements.

Having strong and well-developed front delts not only enhances your shoulder aesthetics but also improves your performance in various pushing movements and overall shoulder health. In this article, we will explore the only two exercises you need for building super strong and great looking front delts, backed by scientific evidence.

Understanding the Anatomy of the Front Delts

The deltoid muscle comprises three distinct heads: the anterior (front), medial (side), and posterior (rear) deltoids. The front delts originate from the lateral third of the clavicle and insert into the deltoid tuberosity of the humerus. Their primary function is shoulder flexion, which involves lifting the arm in front of the body. Additionally, they assist in medial rotation and horizontal adduction of the arm.

The Importance of Strong Front Delts

Strong front delts contribute to overall shoulder stability and strength, which is essential for various upper body exercises, such as bench presses, overhead presses, and push-ups. Furthermore, well-developed front delts enhance shoulder aesthetics, giving your upper body a balanced and muscular appearance.

Exercise 1: The Barbell Overhead Press

Execution and Technique

The barbell overhead press is a compound movement that primarily targets the front delts while also engaging the medial delts, triceps, and upper chest. Here’s how to perform it correctly:

1. Set-Up: Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width. The bar should rest on your upper chest, with your elbows pointing slightly forward.
2. Starting Position: Engage your core, squeeze your glutes, and press the barbell overhead until your arms are fully extended. Keep your head slightly back to avoid hitting your chin.
3. Press: Push the barbell upwards in a straight line, exhaling as you extend your arms. Ensure your wrists are in line with your elbows and avoid excessive arching of your lower back.
4. Lowering Phase: Slowly lower the barbell back to the starting position, inhaling as you descend. Keep the movement controlled and your core engaged.

Scientific Evidence

A study by Behm et al. (2011) investigated the electromyographic (EMG) activity of various shoulder exercises and found that the overhead press elicited significant activation of the front delts . This exercise also promotes shoulder stability and strength, which are essential for preventing injuries and improving performance in other upper body movements.

Exercise 2: The Dumbbell Front Raise

Execution and Technique

The dumbbell front raise is an isolation exercise that specifically targets the front delts. Here’s how to perform it effectively:

1. Set-Up: Stand with your feet hip-width apart, holding a pair of dumbbells with an overhand grip. Let the dumbbells hang at arm’s length in front of your thighs, with your palms facing your body.
2. Starting Position: Engage your core and maintain a slight bend in your elbows.
3. Raise: Lift the dumbbells in front of you until your arms are parallel to the floor, exhaling as you raise the weights. Keep your palms facing down and avoid using momentum to lift the dumbbells.
4. Lowering Phase: Slowly lower the dumbbells back to the starting position, inhaling as you descend. Ensure the movement is controlled to maximise muscle engagement.

Scientific Evidence

A study conducted by McAllister et al. (2013) compared the EMG activity of the front delts during various shoulder exercises and found that the front raise significantly activated the anterior deltoid compared to other movements . This exercise is highly effective for isolating and targeting the front delts, making it an essential addition to your shoulder training regimen.

Programming and Frequency

To maximise the benefits of these exercises, it’s crucial to integrate them into a well-structured training programme. Here are some guidelines to consider:

1. Frequency: Aim to train your front delts 2-3 times per week, ensuring adequate recovery between sessions.
2. Sets and Repetitions: For hypertrophy (muscle growth), perform 3-4 sets of 8-12 repetitions for each exercise. For strength, opt for 4-5 sets of 4-6 repetitions with heavier weights.
3. Progressive Overload: Gradually increase the weight and intensity of your workouts to continually challenge your muscles and stimulate growth.
4. Form and Technique: Prioritise proper form and technique over lifting heavier weights. This ensures optimal muscle activation and reduces the risk of injury.

Common Mistakes to Avoid

1. Using Excessive Weight: Lifting too heavy can compromise your form and increase the risk of injury. Focus on controlled movements with a manageable weight.
2. Neglecting Warm-Up: A proper warm-up is essential to prepare your muscles and joints for the workout, reducing the risk of injury and enhancing performance.
3. Overtraining: Allow adequate rest and recovery between sessions to prevent overtraining and ensure muscle growth and repair.

Complementary Exercises

While the barbell overhead press and dumbbell front raise are highly effective for targeting the front delts, incorporating complementary exercises can enhance overall shoulder development. Consider adding the following exercises to your routine:

1. Lateral Raises: To target the medial delts and improve overall shoulder width.
2. Rear Delt Flyes: To strengthen the posterior delts and enhance shoulder balance.
3. Face Pulls: To improve shoulder stability and reduce the risk of injury.

Nutrition and Recovery

Optimal nutrition and recovery are crucial for muscle growth and performance. Ensure you consume a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle repair and growth. Additionally, prioritise adequate sleep and hydration to enhance recovery and overall well-being.

Conclusion

Building super strong and great looking front delts doesn’t require an extensive list of exercises. The barbell overhead press and dumbbell front raise are the only two exercises you need to effectively target and develop your front delts. Backed by scientific evidence, these exercises provide the necessary stimulus for muscle growth, strength, and overall shoulder health. Integrate them into a well-structured training programme, prioritise proper form, and complement them with a balanced diet and adequate recovery to achieve your shoulder goals.

References

1. Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A. & MacKinnon, S.N. (2011). Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 19(1), pp.193-201.
2. McAllister, M.J., Hammond, K.G., Schilling, B.K., Ferris, E. & Collins, M.A. (2013). Muscle activation during various shoulder rehabilitation exercises. Journal of Strength and Conditioning Research, 27(6), pp.1626-1633.

Key Takeaways

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.