Having large, defined front deltoid muscles creates wider shoulders, which can make your waist look thinner. Powerful front delts improve your performance in grappling sports like boxing and wrestling, as well as team sports like basketball, tennis and football. Use both free weights and machines to increase muscle size and definition in the shoulders. Before starting a resistance training program to target your deltoids, talk to your physician.
Anatomy
ExRx.net notes the deltoid muscles consist of three separate groups. The front, or anterior, deltoid runs along the front of your shoulder muscles. The lateral and posterior delts span the side and back of your shoulders. Targeting your front deltoid with resistance training exercises adds muscle mass and strength to your shoulders, creating a more impressive physique.
Barbell Military Press
The barbell military press develops the front of your deltoids. The movement involves pressing a barbell over your head from a standing position. Keep your feet shoulder-width distance apart and back straight to maintain proper exercise form. Avoid any swinging or jerking motions, which can lead to injuries. You can also perform this exercise with either dumbbells or a Smith machine if no spotter is available. Do four sets of 10 repetitions to strengthen your front delts, resting 45 seconds between sets.
Cable Seated Front Raise
Cable seated front raises add definition to your front deltoid muscles. The exercise consists of lifting two weighted cables over your head from a seated position. Keep your arms straight during the movement to maintain the emphasis on your front deltoids. ExRx.net notes to raise the cable stirrups to the point where you begin experience tightness in the shoulders. Do four sets of 12 repetitions for shapely, toned shoulders. Rest for 45 seconds between sets.
Tips
Other exercises targeting the front of your shoulders include Arnold presses, twisting overhead presses and dumbbell front raises. Warm up with five minutes of light jogging before resistance training to reduce the risk of injury and stretch for five minutes before and after your workout to increase shoulder flexibility.
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