Master the Perfect Push-Up: Complete Exercise Guide

Understanding the Front Delts

The front delts, also known as the anterior deltoids, are the muscles on the front of your shoulders. When properly trained, strong front delts can create an impressive shoulder silhouette that looks great and supports optimal shoulder health.

Anatomy of the Front Delts

The anterior deltoid originates on the front of the lateral third of the clavicle (collarbone) and the anterior surface of the lateral third of the acromion, which is the lateral edge of the scapula (shoulder blade). The deltoid muscle fibers converge into a tendon and attach onto the deltoid tuberosity of the humerus (upper arm bone).

Functions of the Front Delts

The main actions of the anterior deltoid are shoulder flexion, horizontal adduction, and internal rotation. Shoulder flexion refers to lifting your arm straight out in front of you and upwards until it's overhead. Horizontal adduction draws your arm inwards across your body. Internal rotation rotates your arm inwards towards the body.

Best Front Delt Exercises

To build impressive front delts, be sure to incorporate the following effective exercises into your shoulder workout routine:

Barbell Front Raise

This exercise directly targets the front delts by isolating shoulder flexion. To perform:

• Stand with feet shoulder-width apart holding a barbell with an overhand grip.
• Keep arms extended straight down in front holding the barbell.
• Raise the barbell straight out in front of you until arms are parallel to the floor.
• Slowly lower back to start position.

Dumbbell Lateral Raise

While targeting the side delts, this move also heavily recruits the front delts as you lift the weights. To perform:

• Stand holding a dumbbell in each hand with palms facing inwards.
• Keeping a slight bend in elbows, raise both arms straight out to the sides until parallel to the floor.
• Slowly lower back down to start position.

Arnold Press

This advanced exercise combines front and side delt work. To perform:

• Sit on a bench holding dumbbells at shoulder height with palms facing body.
• Press the weights overhead while externally rotating your wrists until palms face forward.
• Slowly lower back down to shoulders rotating wrists back to start.

Overhead Press

This full body move effectively trains the front delts. To perform:

• Stand holding a barbell at collarbone height with palms facing away.
• Press barbell straight overhead until arms lockout.
• Slowly lower back to start position.

Front Plate Raise

Adding a weight plate directly in front of you targets the front delts. To perform:

• Stand holding a weight plate out in front with both hands.
• Maintaining a small bend in elbows, raise plate until arms parallel.
• Slowly lower back to start.

Integrating Front Delt Training

When programming front delt exercises into your regimen, properly fatigue the muscles by:

Training Front Delts First

Position front delt moves like front raises at the start of your shoulder workout when muscles are fresh. Follow up with multi-joint presses then lateral and rear delt moves.

Use Good Form

Emphasize controlled form over heavy weight to better isolate the front delts. Go lighter and slower focusing on muscle contraction rather than momentum.

Full Range of Motion

Lift through the complete range of shoulder flexion bringing weights from hips fully overhead for each rep.

Try Drop Sets

Challenge front delts with drop sets. Perform raises until muscle failure then immediately reduce weight and continue reps until you can’t complete any more.

Front Delt Workout Plans

The following are two highly effective routines for sculpting impressive front delts.

Workout A

• Barbell Front Raise - 3 sets x 10-12 reps
• Arnold Press - 3 sets x 8-10 reps
• Dumbbell Lateral Raise - 3 sets x 12-15 reps
• Overhead Press - 3 sets x 6-8 reps

Workout B

• Plate Front Raise - 3 sets x 12-15 reps
• Dumbbell Front Raise - 3 sets x 10-12 reps
• Lateral Raise - 3 sets x 15-20 reps
• Front Delt Cable Raise - 3 sets x 12-15 reps

Perform these front delt workouts 1-2 times per week, allowing for at least 48 hours between strength sessions for optimal recovery.

Tips for Bigger Front Delts

Here are some additional helpful tips for maximizing growth in your anterior deltoids:

Progress Overload

Gradually increase workout volume and weight amounts over time to continually challenge those front delts.

Emphasize Eccentric

Slow down the eccentric lowering phase of each rep to spark greater muscle damage and growth.

Try Front Delt Complexes

Combine multiple front raises like overhead press into front raise into Arnold press for muscle confusion.

Maintain Proper Posture

Keep good posture during lifts as slouching disengages front delts.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.