John Meadows, an authority in bodybuilding, shares insightful perspectives on shoulder training, more specifically his top 3 exercises for big front delts —a topic that many tend to misunderstand or neglect.
John Meadows, “The Mountain Dog”, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, workouts and showing how he trained to achieve his goals.
The front deltoids, often presumed to be sufficiently trained during chest days, actually demand focused attention if one aims to achieve balanced and sculpted shoulders. While it’s common to hear that pressing movements for the chest also engage the front delts, John Meadows provides a compelling argument for dedicated front delt exercises to really enhance their development and achieve a more imposing look, reminiscent of bodybuilding icons like Kevin Levrone.
With that in mind, and knowing how great John Meadows is at knowing bodybuilding and how to train to have a perfect strong body, below are his top 3 exercises for big front delts.
Related: How to Get Bigger Delts and Stronger Shoulders
Top 3 Exercises for Big Front Delts
1. Incline Barbell Press
The incline barbell press, traditionally viewed as a chest exercise, is exceptionally beneficial for the front delts as well. Meadows observed that improvements in his incline press were directly correlated with more pronounced front delt development. This movement doesn’t just bolster the upper chest but significantly contributes to front delt size and strength.
- Execution Tips:
- Opt for a medium grip to balance the load between the chest and delts.
- Avoid lowering the bar all the way down to the chest to preserve shoulder health.
- Focus on a controlled motion, stopping the bar about a few inches above the chest.
He recommends doing 6-8 reps with a heavy load. “The last set should be a brutally six, seven, eight reps.”
2. High Incline Smith Press
Transitioning to a smith machine, Meadows suggests the high incline press for a more targeted front delt workload. And when he means high, it is really high, almost vertical lifting, close to an overhead press.
The stability of the smith machine allows for precise muscle loading and can be particularly gentle on the joints when performed correctly.
- Execution Tips:
- Maintain a closer grip to reduce shoulder strain.
- Implement half-reps, focusing on the top half of the movement to keep tension on the delts.
- Work within a rep range of 8-10, ensuring each set approaches muscular failure safely.
Utilising a medium grip, do 2 sets of 8-10 reps and leave a rep or two in the tank after the first set.
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3. Front Raises on an Incline Bench
To diversify the training stimulus, Meadows integrates front raises, particularly emphasizing the importance of range of motion and form. This exercise enhances the front delt’s ability to handle isolation work, which can translate to better overall shoulder aesthetics and function.
- Execution Tips:
- Perform raises on an incline bench to increase the stretch and range of motion.
- Keep the motion controlled, focusing on the contraction at the top of the lift.
- Variations in grip and wrist orientation can slightly alter the recruitment patterns, providing a comprehensive delt workout.
For this exercise, you want to do higher reps in the range of 12-15, but use a lighter weight. This can be a grinding exercise, but fight through the burn and keep the form and technique proper to get the best out of it.
Training front delts should not be an afterthought but a deliberate and integral part of your shoulder regimen. Incorporating specific movements like incline presses and front raises can lead to significant improvements in both aesthetics and functional strength. Remember, it’s not just about lifting heavy but also about lifting smart—preserving joint health and focusing on precise muscle activation to foster balanced growth and prevent injuries.
By embracing Meadows’ approach, one can step away from traditional routines and explore a path that promises not only enhanced muscle development but also a deeper understanding of body mechanics and personal health. Whether your goal is to stand out on stage or simply refine your physique, thoughtful attention to your front delts is indispensable.
Now watch his video below to see his top 3 exercises for big front delts and how to perform them correctly.
Read Also: Brutal Shoulder Workout in One Set
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.