home / Forums / Bodybuilding / Training / You may need less front delt training and more side and rear delt.
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mario 5 years, 8 months ago.
You may need less front delt training and more side and rear delt.
Discussion in 'Training' started by Zillagreybeard, Feb 18, 2020.You must be logged in to reply to this topic.
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DeusChem replied 4 months, 3 weeks ago
Kristenmitchell replied 4 months, 3 weeks ago
DominicThomas replied 5 months, 1 week ago
If your front deltoids are a weak point and you’d like to train them with more volume, a front raise is fine to include in your workouts. But for most people, the front deltoids will be trained sufficiently with your upper body push exercises. Especially if we look into shoulder press and incline chest press variations, we see that the front deltoids are quite dominant during many push exercises [1, 2].
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With other movements like a chest fly and dips, your front deltoids also get a good amount of stimulation. Not to mention that our everyday lives tend to be quite “front-dominant”. It is common for people to develop a rounded forward posture because of having overpowered muscles on the front side of the upper body.
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For all these reasons, I find that most people don’t need front raises to have well-developed front deltoids. The push exercises in your workouts will cover the front delts and you can focus more on the side and rear deltoids with the shoulder isolation exercises you do. But again, eventually, it depends on your individual training goals whether front deltoids are useful in your training or not.
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References (EMG Research):
1. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. The Journal of Strength & Conditioning Research, 27(7), 1824-1831.
2. Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Influence of bench angle on upper extremity muscular activation during bench press exercise. European journal of sport science, 16(3), 309-316.
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That’s what I had. My front delts get a lot of work from other exercises so I do front raises about once a month or so. I do a lot of rear and side work and its made a big difference.
Haven’t trained front delts directly in years. Rear area gets trained on back day as well, so I give little attention to it.
Most of my shoulder training is side delts.