subject: How To Blast More Muscle Onto Your Shoulders Fast [print this page] When it comes to bodybuilding presentation, there are some muscle groups, which are impossible to hide. The front deltoids (shoulders) are one such muscle group. Visible in every single front and side pose, the front deltoids are the top left and right 'corners' of the bodybuilding package you present onstage. Thick front deltoids make the chest and arms look powerful and help (in conjunction with the side deltoids) to accomplish a pleasing V-taper. Here are a few exercises to help build the front deltoids.
Barbell Presses
Standing or seated, with a barbell at neck level and an underhand grip, slowly press the bar over your head in a smooth, controlled motion. Most trainers recommend avoiding the behind-the-neck variation, which puts the rotator cuff in an awkward position. Instead, keep the weight on the front upper chest. This exercise is the most effective for building mass in the front deltoids. Secondary muscle groups hit include the chest, the triceps, and the back.
Dumbbell Presses
These are performed much like barbell presses. However they are additionally beneficial in that they require each side of the body to do an equal amount of work. Very often, one arm will be slightly stronger than the other, which will lead to an imbalance in development. Using an identical amount of weight for an identical number of reps ensures the shoulders are exposed to an identical workload.
Machine Presses
There is a wealth of machines in gyms from various manufacturers designed to isolate the front deltoid heads by making the lifter move the weight through a specific range of motion. These machines are safe and easy to use. While free weights are typically preferable because they involve stabilizer muscles, it is always advisable to isolate the front deltoids individually as well. In many cases, people with strong triceps have underdeveloped deltoids because their arms do so much of the work in pressing movements. Using a machine makes the deltoids do the work.
Front Dumbbell Raises
This is an interesting movement that many trainers forget about. Stand with a dumbbell in each hand. Alternatively, or at the same time, raise them from waist level to chin level, keeping the arms completely straight. This movement is identical to the very popular dumbbell side raises (which isolate the side delts) except for that it works the front deltoids.
Upright Rows
Load up a barbell with a moderate amount of weight. For upright rows, heavy weight can be dangerous and cause shoulder injuries. Place the hands about 6 to 12 inches apart on the bar, and slowly bring the barbell from the waist to the upper chest/neck/chin level, depending upon your level of comfort. This stimulates the trapezius muscle as well.
