What's the Best Exercise for Front Delts? — Key Takeaways
Build anterior deltoids with weighted dips — they provide a deep front-delt stretch unavailable from bench press, overhead press, or flies.
Key takeaways
Wall walks: set a rep goal of 25 as a beginner, build to 50 reps total
Wall walks: set a rep goal of 25 as a beginner, build to 50 reps total
- One rep = full walk up to handstand and back down; break into sets of 3 with rest as needed.
- 50 reps is standard volume in gymnastics training; high rep ranges drive hypertrophy given the time under tension per rep.
Dips create a front delt stretch no pressing variation can replicate
Dips create a front delt stretch no pressing variation can replicate
- At the bottom of a dip, the shoulder extends behind the torso — a position unreachable with incline flies, overhead press, or close-grip bench.
- This deep stretch is cited as the reason dips reliably produce front delt soreness when other movements don't.
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In this video
- 1mWall Walk for Front Delts
- 2mWall Walk Programming and Limitations
- 4mThe Dip as the Superior Front Delt Exercise
- 6mWeighted Dip Practicalities and Wrap-Up
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