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"Doing more exercise with less intensity,"
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must be done . . . and quickly."
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How to Train Front Delts?
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DrFist

Hey guys I am curious how to train the front delts in an isolation exercise? I have been training the rear and side delts using dumb-bell raises and never go above the shoulder. Is that how the front delts should be trained as well? I have seen Arnold taking the dumb-bells well above shoulder level. I have most of Mentzer's books but cannot recall what he advises.

Thanks
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HamsFitness

front raises with resistance for the front delts full range of motion and that means finding an exercise that provides resistance above the shoulder height too.

cables machines can work well for this
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simon-hecubus

Texas, USA

I like using a single DB for front raises. Hold the DB vertically and lace your fingers around each other. I prefer them seated, to keep it strict.
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DrFist

Thanks guys. Why do the front delts need to be taken up so high and the rear and side delts do not? And how how are we talking? Until your arm is aligned with your body?
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southbeach

ONE thing the bench press will do is give big delts. Generally i'm no fan of compound movements and certainly less of the bench but for some reason it does hammer down on those front delts.
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southbeach

Give big FRONT delts i should have said. Does little for lateral or rear head
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HamsFitness

DrFist wrote:
Thanks guys. Why do the front delts need to be taken up so high and the rear and side delts do not? And how how are we talking? Until your arm is aligned with your body?


rear delts dont need to go so high as they are not involved in raising the arm vertically unlike the front and side delts.

lie face down on the floor arms outin front and raise your arms off the floor and feel how tensed your front and side delts are - shoul;d give you some idea of how high you need to go with resistance to get full range resistance across those heads
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the_iron_goose

southbeach wrote:
ONE thing the bench press will do is give big delts. Generally i'm no fan of compound movements and certainly less of the bench but for some reason it does hammer down on those front delts.


Oh the bench butt is nothing to admire.
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simon-hecubus

Texas, USA

Do NOT go above shoulder height with the DBs if you've ever had any sort of rotator cuff issues.
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WesH

simon-hecubus wrote:
Do NOT go above shoulder height with the DBs if you've ever had any sort of rotator cuff issues.


That's probably most of us over-50 types.
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Waynes

Switzerland

For great results try;

1,
Shoulder press,

2,
Front raise,

3,
Upright row.

Wayne
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DrFist

Alright thanks guys.

Does anyone have a video of how I should do the front delts with dumbells?

Is this a good example:

forward to 1:30 to see what I mean http://www.youtube.com/...h?v=my6IroYcyEI
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simon-hecubus

Texas, USA

Way more momentum than you probably want to be using --- but who am I to criticize the King?

Honestly, the delts were never one of Arnie's better body parts.

That video shows why you're better off doing front raises seated. It's easier on the lower back too.
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BIO-FORCE

California, USA

Another Exercise seldome used but quite effective is the "Reverse Grip Bench Press".

Be very careful, since it may feel VERY strange at first. But it is a good one.
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Waynes

Switzerland

simon-hecubus wrote:
Way more momentum than you probably want to be using --- but who am I to criticize the King?

Honestly, the delts were never one of Arnie's better body parts.

That video shows why you're better off doing front raises seated. It's easier on the lower back too.


We cant use the word momentum again, as we all had it wrong, as it only means movement.

Wayne
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Robert Francis

New York, USA

BIO-FORCE wrote:
Another Exercise seldome used but quite effective is the "Reverse Grip Bench Press".

Be very careful, since it may feel VERY strange at first. But it is a good one.



Reverse grip BP and also reverse grip overhead press with a barbell and the bench at a 35 degree angle. Also takes a lot of getting used to but cut your poundage by half and start from there.

zand....
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BIO-FORCE

California, USA

zanderinst wrote:
BIO-FORCE wrote:
Another Exercise seldome used but quite effective is the "Reverse Grip Bench Press".

Be very careful, since it may feel VERY strange at first. But it is a good one.


Reverse grip BP and also reverse grip overhead press with a barbell and the bench at a 35 degree angle. Also takes a lot of getting used to but cut your poundage by half and start from there.

zand....


At least and you need to be very careful with your grip, since it "reverses" the wrist stabilization so that the weaker wrist extenders can get quickly overloaded if you don't "learn" the feel first.

However, I have seen some pretty heavy reverse benches. Saw one of the Paul Brothers do well over 500# a few times.

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NATUREBOY

I've never heard of Mentzer recommending an isolation exercise for the front delts. He was a big on the fly/incline press superset, which he stated many times adequately works the front delts.
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