Bodybuilding Tips For Addressing Weak Front Deltoids

We all have different starting points in bodybuilding

. Our life's experience and early lifting styles have serious impact upon the physique we possess years later. Many people who did manual labor on farms will possess forearms that will dwarf those of a Mr. Olympia. You'll see people who played soccer as a youth with better calves than many IFBB pros. And among the star bodybuilders, you'll see major differences as well. The ones with the most insane quadriceps were the same ones who were doing squats in their basements at age 15. Likewise, the pros with the most spectacular arms were the same ones who were completing set after set of biceps curls at age 15. Our employment, habits, hobbies, and early patterns of lifting all join genetics as causes of muscular development imbalances in the body.

These weaknesses can be addressed, however. One particular weakness which is common in those bodybuilders who tended to focus on "arm-heavy" training in the beginning is weak front deltoids. Many new trainers enter the gym and are instantly drawn to the dumbbell racks, where they complete set after set of biceps curls. Then, they see the exciting cables and end up doing many sets of triceps pressdowns. After all, the goal of many who first enter the gym is bigger arms. As a result of this imbalanced training, they develop very strong arms. This is great - until they finally begin balanced bodybuilding training. They encounter major problems when they start completing chest movements. Their arms will naturally take the brunt of the labor away from the chest and deltoids, thanks to their comparatively high level of strength. As a result, their pectorals and front deltoids (shoulders) will not develop well. We've all seen bodybuilding legends like Phil Heath who sport incredible arms, yet sub-par chest and shoulder development. It's a real problem suffered by bodybuilders from beginner to advanced status.

Weak front deltoids are a problem which can be addressed, however. Most bodybuilders start their shoulder day with a standard overhead press. They may use dumbbells, a barbell, or a machine, but they all tend to use the same movement - one which emphasizes complete deltoid mass and development. For those trainers with weak front deltoids, this standard practice compounds their problem by tiring out all of the deltoid heads at once. When you follow the initial presses with isolation movements designed to address each individual head, you are not able to target any specific head with any real meaningful stimulus. Rather, they all feel that same burn.

Instead, you should design a program which effectively isolates those front deltoid heads before attempting to use a compound movement which will target all three of the shoulder heads. Start your shoulder day with four sets of dumbbell front raises. This will stimulate the front delts, which warming them up as well. Then, move on to barbell front raises. Four more sets, and your front deltoids will be cooked! Now you can proceed to your overhead presses. You'll notice the front delts will burn greatly from this compound movement for the first time - a very good sign you've isolated those heads and can expect some new growth!

Bodybuilding Tips For Addressing Weak Front Deltoids

By: Dane Fletcher

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