Best Anterior deltoid (Front Deltoid) Exercises & Workout

If you are searching for best anterior deltoid exercises, then you are at the right place. Here we cover the anatomy, functions of your deltoid, and know the best anterior deltoid exercises, execution technique, pro-tips, for the best possible shoulder development.

It might come as a surprise, but your anterior deltoids are the biggest of the three deltoid heads. Your front delts are activated during all pressing exercises, which includes push-ups, bench press, and overhead press.

The front delt plays an important role in how your shoulders look and feel. Focusing on this area can really make a difference in your upper arm, so you want to give it the best exercises that’ll promote growth and development.

You need to start giving front delt muscle more attention if you want to develop proper 3D shoulders. In this post, we will give you technique on how to grow your front delts and provide you with 20 of the best anterior deltoid exercises.

Deltoid Anatomy and Functions

In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle.

The deltoid is the superficial muscle that forms the rounded contour of your shoulder. While the deltoid is technically a single muscle, anatomically speaking it has three distinct sets of muscles fibers and muscle bellies, which are referred to as “heads.

The deltoid muscle of the shoulder consists of three separate sections or heads.

Shoulder Anatomy

The Anterior Deltoid is commonly called the front delt. It arises from your collar bone and inserts into your humerus (upper arm bone). Your front delt’s main function is to move your arm up, forward, and to your center. 

Lateral Deltoid has a few common names, such as side delts, middle delts, or even outer delts. It arises from a little area on your shoulder blade called the acromion process and inserts into your humerus. Your lateral delt’s main function is shoulder abduction, which is bringing it up to the side.

Posterior Deltoid also knows as the rear delt. It arises from the spine of your scapula (upper part of your shoulder blade) and inserts into your humerus. Your posterior delts main function is moving the arm outward and backward.

Benefits Of Strong, Well Built Anterior Deltoid

Big, strong, rounded shoulders have numerous benefits besides just looking good. The deltoids are among the most important muscles in the body as we use them in everyday life activities to push, pull and lift objects over our heads. For this post, we’ll narrow it down to the benefits of having strong front delts.

The benefit of having strong, well-built anterior delts are:

  • They help protect your shoulder joint, keeping it stable during arm movements.
  • Strong front delts will make arm movements that involve shoulder flexion, internal rotation, and abduction more powerful and productive.
  • The front deltoid play a part in stabilizing the weight when performing a bench press. By working directly on the anterior deltoid, there will be a transfer of strength to your other lifts.
  • It’ll improve the overall aesthetics and definition of your shoulders.

How To Train Front Deltoid Muscles

While there are numerous exercises that target the anterior deltoid, it really comes down to two types of exercises, presses, and raises. Presses and raises both acts on shoulder flexion, which is powered by the anterior delts. 

Presses, like incline bench press and overhead presses, are the ultimate anterior deltoid strength exercises. It is a compound exercise that targets many other muscles fibers.

Raises like shoulder front raise and many other variations are the type of isolation exercise that mainly target the front deltoid. Front delts respond well to light weights with high volume, particularly in regard to hypertrophy.

Front Delt Exercises For Mass And Strengthening

Now, let’s get into the best anterior deltoid exercises for strengthening and building muscle mass on your shoulder using various types of fitness equipment, as well as some bodyweight exercises that you can do at home.

We have created the anterior delt exercises to many sections such as:

  • Barbell Front Delt Workouts
  • Anterior Delt Exercises with Dumbbells.
  • Cable Anterior Deltoid (Front Deltoid) Exercises
  • Bodyweight Front Delt exercises at Home (No Equipments).
  • Bonus Front Shoulder Exercise: Kettlebell Swing

20 Best Front Deltoid (Shoulder) Exercises

We compiled 20 of the best anterior deltoid exercises. These front shoulder exercises should be incorporated into your normal shoulder workout schedule.

The front delts will respond best to mid-high rep ranges, don’t let your ego get in your way. Many of the anterior deltoid exercises below can be done with various equipment including barbells, dumbbells, cable machines, body weight, and kettlebell.

Barbell Anterior Deltoid (Front Deltoid) Exercises

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently. Exercise experts also point to several other benefits of barbells shoulder workout.

  • Front delt barbells exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
  • The barbell is a simple tool, so it is easy to learn the basic lifts quickly

1. Barbell Overhead Press

Shoulder Press Exercise is the best shoulder muscle mass builder exercise. The shoulder Press remains the grand-daddy of all shoulder exercises to build big, round shoulder muscles.

Seated shoulder press has been the favorite shoulder exercise with bodybuilders as it builds muscle fast and is a power move. Performing the exercise while seated upright is a stricter version than standing and prevents cheating the weight upward using momentum generated by the legs.

Barbell Shoulder Press
Muscles Involved

Primary: Anterior deltoid, lateral deltoid,

Secondary: triceps, and upper pectoralis.

Execution Technique
  1. Sit on an exercise bench and grab a bar with an overhand grip.
  2. Bring the bar over and in front of your head, under your chin, and just above your upper chest.
  3. Now Press the bar straight up overhead until your arms are fully extended but not locked out.
  4. Slowly lower the bar back to the starting position.
Tips
  • Perform a warm-up with 50% weight for 1-2 sets.
  • Always perform the Shoulder Exercises before you perform triceps.

2. Incline Bench Press

The Incline Bench Press is a compound upper-body exercise, meaning that multiple joints and muscles contribute to the movement.

It is a variation of the bench press and an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well.

Incline Bench Press
Muscles Involved

Primary: Upper pectoralis

Secondary: Anterior deltoid, triceps

Execution Technique
  1. Lie back on an incline bench. Make sure the bench is adjusted to between 30-45 degrees on an incline.
  2. Lift the bar from the rack using a shoulder-width overhand grip on the bar. Hold it over yourself with your arms locked.
  3. Bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
  4. Raise your arms until they are nearly locked out. Repeat for the desired number of repetitions.
Tips
  • Do not bounce the bar. Lower the bar with control.
  • Set a bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
  • Do not lower the bar to the neck. Bring the bar to the upper part of your chest on the descent.
  • The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.

3. Incline Reverse-grip bench press

An Incline bench barbell press with a reverse grip actually shifts the most focus to the upper pecs and anterior delts. Start out light and make sure your thumbs are hooked around the bar for safety.

Reverse-grip bench press
Muscle Involved

Primary: Upper Pectoralis (major and minor).

Secondary: Front deltoid, Triceps, Biceps, forearm muscles.

Execution Technique
  1. Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar.
  2. With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs.
  3. Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
  4. Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.
Tips
  1. Hold a neutral spine throughout the movement to prevent injury.
  2. Perform press in a controlled manner.
  3. Exhale on pushing movement, and inhale when returning to the starting position.
  4. Contract the chest muscles at the top of the movement.

4. Behind-the-Neck Press

A behind-the-neck press is an exercise that targets your shoulders. The standard military press and the overhead dumbbell presses hit more of the anterior head of the deltoid, which is often stimulated a lot even during the bench press.

Behind the neck press, on the other hand, stimulates all the three heads of the shoulder, It also recruits the triceps, lateral delts, traps, and rhomboids.

If you do not have a fair amount of shoulder mobility, it is not recommended to perform this exercise.

Behind-the-Neck Press
Muscles Involved

Primary: Anterior deltoid, lateral deltoid, rear deltoid

Secondary: Triceps, and upper pectoralis, trapezius

Execution Technique
  1. Sit on an exercise bench and place the barbell to just below shoulder height.
  2. Elevate the barbell overhead by fully extending your arms while breathing out.
  3. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
  4. Repeat for the desired number of repetitions.
Tips
  • Don’t bounce the bar off your neck. Perform the exercise in a slow and controlled manner.
  • Perform a warm-up with 50% weight for 1-2 sets.
  • Keep your elbows flared out, in line with the shoulders or slightly behind.

5. Barbell front raise

The barbell front raise is a shoulder exercise used to target the front deltoids. Use of the barbell can allow you to overload the muscles to a greater degree than one may be capable of doing with dumbbells.

Barbell front raise
Muscles Involved

Primary: Anterior deltoid.

Secondary: Upper pectoralis, trapezius, Serratus Anterior

Execution Technique
  1. Stand holding the bar at shoulder width with a pronated grip Your feet are shoulder-width apart, and your knees are slightly bent.
  2. Lift the barbell forward with straight arms, until the bar is at shoulder height.
  3. Once the arms are parallel with the floor, slowly lower the bar back to the starting position.
  4. Repeat for the desired number of repetitions.
Tips
  • Maintain a neutral back and engage your core throughout the exercise.
  • Keep a controlled motion and avoid jerky movements.

6. The Landmine overhead Press

The Landmine Press is not a popular exercise yet provides many benefits with regard to progressing your anterior deltoid and upper chest. It can be performed in a standing position, which increases core involvement and can improve core stability and strength of the abdominal muscles.

The Landmine Chest Press
Muscle Involved

Primary: Inner and upper Pectoralis major, anterior deltoid

Secondary: Lateral deltoid, core, and triceps

Execution Technique
  1. Stand holding the weighted end of the barbell with both hands in front of your chest.
  2. Make sure the barbell is wedged securely in a landmine device or corner.
  3. Your feet should be level and shoulder-width apart.
  4. Press the weight up with both hands until your arms are extended, then bring it back down slowly.
Tips
  • Hold a neutral spine throughout the movement to prevent injury.
  • Exhale on pushing movement, inhale when returning to starting position.
  • Contract the chest muscle at the top of the movement.

Dumbbell Front Delt Exercises

There are many advantages of doing front delt exercises using dumbbells, such as:

  • Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
  • Anterior delt Exercises with dumbbell allow unilateral training, increase core stability, and improve muscular imbalances.
  • Dumbbell affords a greater level of variety, which prevents physical and mental burnout.
  • Front shoulder dumbbell exercises variations allow for a greater range of movement (ROM).

7. Dumbbell Shoulder Press

DB Shoulder press is an excellent variation to Barbell Shoulder Press. The fact is that the dumbbells allow a full range of motion.

Dumbbell press is a very significant exercise to build front and side deltoid muscles. This exercise helps to Build Muscle Mass in the front and side of the deltoids.

Dumbbell Shoulder Press
Muscles Involved

Primary: Anterior deltoid.

Secondary: Lateral deltoid, triceps, trapezius, upper pectoralis.

Execution Technique
  1. Sit at the end of a flat bench holding a dumbbell in each hand with palms facing forward.
  2. Lift the dumbbells overhead until they nearly touch at the top and then lower them as low as possible.
  3. Feel a good stretch at the bottom and then continue the next rep.
Tips
  • Exhale during effort, inhale during rest.
  • Keep a controlled motion and avoid jerky movements.
  • Go as heavy as possible.

8. Arnold Shoulder Press

Arnold Dumbbell Shoulder Press exercise is an excellent Shoulder Muscle Building exercise. Arnold’s press stands out from the crowd when it comes to the best exercise with the best range of motion for Shoulder muscles.

It gives a wide range of motion as you lower the dumbbells well down in front, giving that maximum stretch other shoulder exercises lack. Must add this lateral deltoid exercise in your exercises’ regime.

Performing the exercise while seated upright is a stricter version than standing and prevents cheating the weight upward using momentum generated by the legs.

Arnold Press
Muscles Involved

Primary: Anterior deltoid.

Secondary: Lateral deltoid, triceps, trapezius, upper pectoralis.

Execution Technique
  1. Stand straight, holding a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you.
  2. Now press the dumbbells overhead just like dumbbell presses but twisting them so that palms face forwards at the top of the movement.
  3. Now lower the dumbbells in a reverse movement.
Tips
  • Inhale when you lower the weight and exhale when you lift.
  • Keep a controlled motion and avoid jerky movements.
  • Keep a strict form.
  • Do not lock your arms overhead.

8. Seated Neutral-Grip Overhead Dumbbell Press

The seated neutral-grip dumbbell overhead press is a very effective exercise that targets the deltoids’ anterior (Front) head.

Now, the benefit of using dumbbells over a barbell for this movement is that you develop more stabilizer muscles and have a freer range of movement.

But, using a neutral grip is also more challenging and makes for a great variation since it still works the same muscle.

Seated Neutral-Grip Overhead Dumbbell Press
Muscles Involved

Primary: Anterior deltoid.

Secondary: Lateral deltoid, triceps, trapezius, upper pectoralis.

Execution Technique
  1. Sit on a bench with your feet firmly planted on the floor. Hold a pair of dumbbells at shoulder height.
  2. Begin with your palms facing toward each other and your elbows just below shoulder level.
  3. Push the weights straight up, stopping just short of locking out your elbows.
  4. Then control the dumbbells all the way down until your upper arms are parallel with the floor or slightly lower.
Tips
  • Keep your back and neck neutral.
  • Do not lock out your elbows.
  • Always warm up before training heavily to prevent shoulder discomfort.

9. Incline Dumbbell Press

Incline Dumbbell Press Exercise is an excellent way to develop the middle and the upper pectoral muscles. It also targets the front deltoid.

It adds an extra range of motion at the top for complete chest development. Moreover, dumbbells demand better coordination, forcing the stabilizing muscles (Triceps, shoulder) to assist as well.

Incline Dumbbell Press
Muscles Involved

Primary: Upper pectoralis.

Secondary: Anterior deltoid, triceps.

Execution Technique
  1. Lie back on an incline bench. Make sure the bench is adjusted to between 30-45 degrees on an incline.
  2. Clean the dumbbells and lift them straight overhead. Feel a good chest squeeze at the top.
  3. Lower the dumbbells and feel a good chest muscle stretch at the bottom.
  4. Hold for a second and then press the dumbbells back to the starting position.
Tips
  • Exhale whilst pushing dumbbells upwards and do in a controlled manner.
  • Set the bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
  • Vary bench angles to hit different angles of the chest.

10. Dumbbell Front Raise

Dumbbell Front Raise is one of the best anterior deltoid exercises to isolate the front deltoid Muscle and Helps to Build Muscle Mass in the front head of the deltoids.

This exercise can be done in the standing position or in the sitting position, with a pair of dumbbells. The seated version calls for strict form and prevents cheating. This exercise can be done in an alternating movement or both hands together.

Front Raise
Muscles Involved

Primary: Anterior deltoid.

Secondary: Upper pectoralis, trapezius.

Execution Technique
  1. Stand holding a pair of dumbbells across the front of your thighs. Your feet are shoulder-width apart, and your knees are slightly bent.
  2. Raise one dumbbell (say right hand) in front of you until it reaches just above shoulder level.
  3. Now lower the weight (of the right hand) while raising the left in front of you.
  4. Perform this exercise in this alternating manner.
Tips
  • Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  • Keep a controlled motion and avoid jerky movements.
  • Avoid arching of the lower back.
  • Concentrate on training the front delts and raise dumbbells in front of you, and do not raise outside the body.

11. Incline Dumbbell Front Raise

The dumbbell front raise is an effective isolation exercise which targets the anterior (Front) deltoid. Performing this exercise in an inclined position allows for an increased level of difficulty. Must add this in your anterior deltoid exercises arsenal.

You may either maintain a neutral grip, use a pronated (overhand) grip, or start with a neutral grip

You may perform the incline dumbbell front raise with both arms at once or with one arm at a time. Alternate between the different variations.

Incline Dumbbell Front Raise
Muscles Involved

Primary: Anterior deltoid.

Secondary: Upper pectoralis, trapezius.

Execution Technique
  1. Set the bench at 45 degrees inclined. Lie on the bench and both feet are firmly pressed on the ground. Hold two dumbbells in front of you with an overhand grip and arms extended.
  2. Exhale and raise the dumbbells up towards your head, while keeping your arms straight.
  3. Continue until your arms are diagonal at a 45º angle with the ground.
  4. Inhale and lower the dumbbells down, remembering to keep your arms fully extended, returning to the starting position.
Tips
  • Make sure your back is always in contact with the bench.
  • Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  • Keep a controlled motion and avoid jerky movements.

12. Upright Row

Upright Rows along with shrugs build massive traps. You can use either a barbell, dumbbells, Cable, and Smith Machine to perform Upright Rows.

Upright Rows can be done with both the narrow grips and the wider ones. The narrow grip focuses on Trapezius and wider focuses on the entire shoulder girdle. Moreover, the wider grip allows some cheating movement, thereby allowing you to lift more weight.

Upright Row
Muscles Involved

Primary: Lateral deltoid, trapezius.

Secondary: Anterior deltoid, supraspinatus, Infraspinatus, teres minor.

Execution Technique
  1. Hold a bar with a narrow overhand grip and let it hang in front of you.
  2. Lift the bar and get it as close as possible to the chin, using your arms and elevating your shoulders to squeeze your trapezius muscles.
  3. Now lower the bar under controlled motion until it comes back to its starting position.
Tips
  • Remember to exhale while you exert.
  • Keep a controlled motion and avoid jerky movements.
  • Keep your back straight.

13. Plate front raise

Plate front raise exercise is a variation of the traditional barbell front raise that increases forearm and hand strength, while targeting your frontal deltoids.

You can do the plate front raise seated or standing, but it’s best to keep the weight moderate for most lifters to ensure the safety of the shoulder joints.

If you lift heavy, the weight plate front raise will significantly challenge your core and especially your lower back. Therefore, increase weight gradually to give your lower back time to adapt.

Plate front raise
Muscles Involved

Primary: Anterior deltoid.

Secondary: Upper pectoralis, trapezius, Serratus Anterior

Execution Technique
  1. Stand up straight, holding a weight plate in front of your thighs with both hands. Your hands should be at the three and nine o’clock positions.
  2. Maintaining a slight bend in your elbows, raise the plate up until your arms are parallel with the ground.
  3. Pause, and then slowly lower the weight back to the starting position.
  4. Repeat for the desired number of repetitions.
Tips
  • Maintain a neutral back and engage your core throughout the exercise.
  • Keep a controlled motion and avoid jerky movements.

14. Dumbbell Squeeze Press

The dumbbell squeeze press is one of the most effective chest pressing exercises which target the inner chest. You can perform to induce functional hypertrophy in the inner body, particularly the pectorals.

During the squeeze press, the dumbbells are kept in contact with each other at all times, and you’re actively squeezing them inward (against each other) as hard as possible.

Dumbbell Squeeze Press
Muscles Involved

Primary: Lower pectoralis.

Secondary: Anterior deltoid, triceps.

Execution Technique
  1. Take the dumbbells in each of your hands, and lay down on the bench.
  2. Place the dumbbells together side by side, and lift them up over your chest.
  3. Lower them down together, touch the chest, and then push the dumbbells back up.
  4. Repeat for the desired number of repetitions.
Tips
  • Breathe out on the way up.
  • Maintain more tension through the pecs by not locking out the elbows entirely.

Cable Anterior Deltoid (Front Deltoid) Exercises

The cable front delt exercises offer an effective way to train the front shoulder, let’s have a look at some other benefits of anterior delt workouts with a cable machine.

  • For people who experience discomfort in their joints during the barbell row, cable back workout are a great alternative. The cable changes the angle of the movement enough to limit the potential stress on the joints.
  • Cable front shoulder exercises are more evenly distributed, and you have more of a constant load on your back muscles throughout the whole range of motion.
  • The cable machine anterior deltoid exercises offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
  • The cable setup gives your muscles almost uninterrupted time under tension, and a massive pump — each of which can help optimize muscle growth.

15. Cable front raise

The cable front raise is a variation of the front raise and an exercise used to build the muscles of the shoulders.

Utilizing the cable pulley machine is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.

You can also perform the cable front raise using a rope attachment or a single stirrup, one arm at a time.

Cable front raise
Muscles Involved

Primary: Anterior deltoid.

Secondary: Upper pectoralis, trapezius, Serratus Anterior

Execution Technique
  1. Attach a straight bar to a low cable pulley. Grab the bar using a shoulder-width or wider overhand grip.
  2. Stand close to the pulley with your body upright, your shoulders pulled back.
  3. Exhale as you pull the bar up the front of your body until the bar is at shoulder height.
  4. Hold for a count of two. Inhale as you lower the bar to the starting position. Repeat for the prescribed number of repetitions.
Tips
  • Keep your shoulders back, chest out, and body upright.
  • Pause for a moment at the top position.
  • Try not to bounce at the top of the movement, allow the shoulders to flex and then lower slowly.

16. Cable Upright Row

The upright row is a movement that targets many of the large muscles in the upper back and shoulders, which is key for many movements (see below) in strength, power, and fitness sports.

Upright rows are an exercise that nearly everyone can do using a wide variety of grip widths.

Cable machines keep tension on the muscles throughout the entire range of motion, ultimately increasing muscle activation and hypertrophy.

Cable Upright Row
Muscles Involved

Primary: Trapezius, Lateral deltoid.

Secondary: Anterior deltoid, supraspinatus, Infraspinatus, Teres minor.

Execution Technique
  1. Attach a straight bar to a low cable pulley. Grab the bar using a shoulder-width or wider overhand grip.
  2. Stand close to the pulley with your body upright, your shoulders pulled back.
  3. Exhale as you pull the bar up the front of your body until it reaches the level of your lower or middle chest.
  4. Do not pull the bar up any higher. Hold for a count of two. Inhale as you lower the bar to the starting position.
Tips
  • Bend slightly at the knees and stand with feet shoulder-width apart.
  • Keep your shoulders back, chest out, and body upright.

Bodyweight Anterior Deltoid (Front Delt) Exercises

Use can simply and effectively train your front deltoid muscle by using this bodyweight front shoulder exercises at home and use does not need any pieces of equipment for this as well.

There are many other benefits of training at home, such as:

  • No gym members required.
  • Provide more flexibility as you can train as per your schedule.
  • Required limited space.

17. Push-Ups

Push-Up is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms. Check how to do them correctly and blast your muscles at home or at Gym. It is used to be done to build muscle and strength in the chest, shoulders, and arms.

Push-Ups can be a real challenge if done in various forms. Intensity is the key here to Build Muscle and Strength.

You can do this exercise on the floor, with or without Push-up handles. For the Beginner, push-ups must be the part of the chest and shoulder workout.

Push Ups
Execution Technique
  1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
  2. Raise yourself off the ground, straightening your elbows and your arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For more variations, you do incline push-ups, decline ups.

18. Archer Push-Up

In Archer push-up, the arms are kept wider than the normal pushups position and as you lower your body, you transfer the majority of your weight to one of your hands and incline towards that hand while the other hand is kept straight.

Simultaneously move your body to both sides. You have to maintain a tight, steady, and controlled body to perform an Archer pushups. 

Archer Push-Up
Execution Technique
  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Maintain a strong core position and shift your upper body toward your right side. Pull your right chest toward your right hand as you bend your right elbow.
  3. As you lower toward the right side, allow your left arm to straighten. Your left arm should be fully extended, forming a straight line from your shoulder to your hand.
  4. . Repeat for your desired number of repetitions, switch sides.
Tips
  • Don’t let your hips raise.
  • Make sure your body is in the straight line from head to the feet

19. Pike Push Up

Pike Push-ups aka shoulder push-up is a variation of the push-up that increases strength and stability in the shoulders and triceps. Performing the exercise in a more upright position will target the shoulders more than the chest.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.

Pike Push Up
Muscles Involved

Primary: Upper Pectoralis Major

Secondary: Lateral Deltoid, Lower Pectoralis Major, Triceps Brachii, Anterior Deltoid

Execution Technique
  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
  4. Then slowly push back until your arms are straight, and you’re in the inverted V position.
Tips
  • Make sure you maintain control throughout the movement.

20. Handstand Push Up

The handstand push-up also called the vertical push-up is a type of push-up exercise where the body is positioned in a handstand. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand push-ups require significant strength, as well as balance and control if performed freestanding.

Handstand push-ups increase the load on the triceps brachii muscles significantly over regular push-ups, having the arms hold almost 100% of the body’s weight rather than an average of 60 to 70% during normal push-ups.

Handstand Push Up
Muscles Involved

Primary: Anterior Deltoid, Lateral Deltoid,

Secondary: Upper Pectoralis Major, Lower Pectoralis Major, Triceps Brachii, Rear deltoid

Execution Technique
  1. Place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
  2. Kick up into a handstand, with your heels touching the wall. Once you have kicked up, establish a strong, rigid midline position.
  3. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45-degree angle as you lower.
  4. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.
Tips
  • Not to arch your back and keep contracting your abs.
  • Do not do this move on consecutive days. Rest for at least 2 days before trying this move again to give your body time to recover.
  • Point your toes, squeeze your glutes, and grip the ground with your fingertips for a better feeling of stability.

21. Parallel Bar Dip (Chest Dip)

Bar Dip is an excellent exercise to build lower Chest muscles. It also works on Triceps and anterior deltoid. This exercise is done on a pair of Parallel bars.

Parallel Bar Dips (Chest Dip)
Muscles Involved

Primary: Lower pectoralis.

Secondary: Triceps, anterior deltoid, and Lats.

Execution Technique
  1. Hold on to the parallel bars and raise yourself at arm’s length.
  2. Using your arms, lower yourself as low as possible, feeling a good stretch in your chest muscles.
  3. Press back up and feel a good chest contraction in addition to your triceps, which are obviously contracting hard now.
Tips
  • Hold a dumbbell between your legs if you need additional resistance.
  • A little forward body bend will hit the chest muscles harder.

Bonus Front Shoulder Exercise: Kettlebell Swing

Kettlebell swing (AKA Russian swing) is a basic ballistic exercise used to train the posterior chain.

It involves moving the bell in a pendulum motion from between the knees to anywhere between eye level to fully overhead and can be performed either two-handed or using one hand.

You’ll use your lower back muscles to stabilize your upper body throughout the swing and you’ll achieve a small concentric contraction at the top of the move.

Kettlebell Swing

Muscles Involved

Primary: Erector Spinae, Gluteus Maximus

Secondary: Hamstrings, Quadriceps, Middle and Lower Trapezius, Anterior Deltoid, Lateral Deltoid, Soleus.

Execution Technique

  1. Stand with your feet just wider than shoulder-width apart, with the kettlebell on the floor just behind you.
  2. Bend your knees to grab the kettlebell behind you. Make sure to tilt at the hips, pushing your butt backward. Keep your chest up and back straight. Slowly swing the kettlebell backward and up between your legs.
  3. As the kettlebell starts to swing forward, forcefully extend your hips and knees to swing the kettlebell up in front of you. At the top of the movement, squeeze your glutes.
  4. Repeat in a continuous loop for a full set. 
Tips
  • Do not squat down as you swing the kettlebell. The motion should be in your hips.
  • Do not use your arms to swing the kettlebell up. The movement should be created by the hip thrust.

Conclusion

These anterior deltoid exercises are highly recommended for anyone interested in building a wider shoulder and who wants to gain strength.

It not only allows for targeted muscle development, but also provides an overall 3D look to the shoulder. It is easy to do and requires no more scientific details and fancy equipment. Incorporate some exercise from these 20 exercises into your workout regimen.

To sum it up, you should hit your front delts directly at least 2 times a week, but if you’re lacking in this area, you might want to work them more often than that. Try to stay under 20 sets a week in total, while making sure to have a holistic approach to the rep ranges you use.

If you do these anterior deltoid exercises consistently, the results will speak by themselves.

Thanks for reading, enjoy working your anterior deltoid exercises!

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