Best In Workout:
Perfect as a finishing move for the front delt, following the bigger, compound exercises such as overhead presses or upright rows.
Sets & Reps:
Perform 3 sets with 15-20 reps.
Set The Incline:
Sit on an incline bench set to about 45 degree angle. The range of motion during this exercise is very small, but setting the bench at the right angle will help better target the front delts longer within the range of motion. Any less or more of a bench angle and the delts will definitely lose tension at either the lower or upper portion of the move.
Hold a barbell with an overhand (pronated) grip about shoulder-width apart. To start the move, raise the barbell a few inches above your quads, keeping your arms straight as possible. The “start” of this moves feels as though you are right in the middle or the end of the exercise because raise the barbell off the quads takes a lot of effort, so start off light. You will quickly realise you do not need a lot of weight on this isolation move to elicit results. Many of you may have tried the version of this version in which you face the incline bench, however, the supine version does not allow the lower traps to assist in the execution.
At The Top:
Raise the bar up over the face until your arms are just short of perpendicular to the floor. If you raise the barbell too high, your arms will reach a straight up-and-down angle to the floor, which all but release any tension on the front delts. A point of reference might be to stop the bar when it is in direct line with your line of sight.
Squeeze your delts hard, then lower the bar under control to a point just above your quads without letting it touch legs. By stopping short of touching your quads, you automatically force your delts to continue working. Only after you fatigue should you allow the weight to momentarily touch.