Overview of Deltoids
The deltoid is a large, three thick headed triangular muscle which originates from the clavicle and the scapula at the rear of the shoulder and extends down to its insertion in the upper arm. Its function is to rotate and lift the arm. The front delt lifts the arm to the front, middle deltoid lifts the arm to the side, and the posterior deltoid lifts the arm to the rear.
Training Front Delt
You can train front deltoid by straight arm raises and presses techniques however, isolation of both technique is different as in raises you don’t involve other muscle than deltoid but in presses, you involve various muscles such as triceps, trapezius, and pectorals. We have specified the training techniques underneath for an impressive shoulder:
The purpose is to develop the front delt and side deltoid emphasizing the isolation to front deltoid. You can get a tremendous range of motion by doing this technique.
How to Do it: Sit on a flat bench, elbows at sides, grasp one dumbbell in each hand and raise the weights to your shoulders, palms turned toward you. In one smooth motion, press the weights up overhead not quite to the point where they are locked up and at the same time rotate your hands, thumbs turning inward, so that your palms face forward at the top of the movement. Hold here for 3seconds then reverse the movement, lowering the weights and rotating your hands back to the starting position.
Front Barbell Press
Best and tremendous training technique to develop the front delt muscle mass.
How to do it: You can train this technique by sitting on a flat bench or in a standing position. Grasp a barbell with an overhead grip and hold it at shoulder level, palms underneath for support, and hands outside your shoulder, elbows tucked in and under. From a position about even with the collarbone lift the bar straight up overhead until your arms are locked out, being careful to keep the weight balanced and under control. Lower the weight back to the starting position.
Smith Machine Press
To train front delt and side deltoid. Doing presses on a machine helps you do the movements very strictly, and allows you to avoid cleaning a weight motion.
How to do it: Grasp the or handles at shoulder level and press upward until your arms are locked out, then come back down slowly to the starting position, going through the longest range of motion possible.
Standing Push Press
If you want to increase your weight lifting strength then you should try this as this technique can be done by cheating on the basic principle of lifting.
How to do it: Taking a hold of a barbell with an overhand grip, hands slightly wider than shoulder-width apart, clean the weight up to a shoulder height. Bend your knees slightly and then press up with your legs to get the bar moving. Use this additional impetus to press the bar up overhead. Lock it out, then slowly once more to shoulder position.
Front Dumbbell Raise
To isolate the movement and focus front delt only. You can work the front head of the deltoid throughout the motion of the technique.
How to do it: Stand with a dumbbell in each hand. Lift one weight out and up in a wide arc until it is higher than the top of your head. Lower the weight under control while simultaneously lifting the other weight, so that both arms are in motion at the same time and the dumbbells pass each other at a point in front of your face. In order to work the front head of the deltoid directly, make certain that the dumbbell passes in front of your face rather than to the side. You can do a variation by doing it with a barbell or lifting both hands simultaneously.
Benefits of Front Delt
Front delts have numerous benefits in the muscle development and strengthening the shoulder joint. We have specified some of the reported benefits underneath:
- It helps in stabilizing the shoulder muscle strength
- You can increase the size of the anterior shoulder by training front delts
- Front Delts improve the pectoral muscle mass as you tend to balance and lift more weight while training pectorals and deltoids
- It supports the collarbone to avoid any injury
Precautions/Mistakes of training Front Delt
We all do these common mistakes and avoid precautions while training front delts. We have specified some of the common precautions and mistakes underneath:
- Not warming up the muscle before training
- Lifting more weight than the lifting strength
- Forgot to isolate the movement for developing muscle mass and size
- Overtraining for better results