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Front Delt
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How To Perform Dumbbell Shoulder Press
- Stand with your feet slightly narrower than shoulder-width apart and hold a dumbbell aligned with your head.
- Push your arms up while pressing your shoulders down.
- Lower the raised arm and return to the position in step 1. At this time, be careful not to lower your elbows too low.
How To Perform Cable Front Raise
- Stand with your back against the cable machine, pulling the cable between your legs, and hold it with your hand.
- While your upper body is bent forward, raise your hands to feel the stimulation of the front of your shoulder muscles. At this time, raise your hands to shoulder level without bending your elbows.
- Slowly lower the arms to feel the stimulation of the shoulder muscle.
How To Perform Dumbbell Front Raise
- Stand with your feet shoulder-width apart and hold dumbbells in both hands.
- Lift one arm forward while maintaining the upper body straight.
- Lower the raised arm and back to the position in step 2.
- Perform the same exercise with the other arm.
How To Perform Overhead Press
- Hold the barbell with shoulder-width apart and place it in front of your shoulders.
- Push the barbell up while applying strength to your back and opening your chest.
- Lower the barbell slowly with the same movement line as step 2 and return to the position in step 1.
How To Perform Push Press
- Stand with your feet slightly narrower than shoulder-width apart and hold a barbell over each shoulder with palms facing forward.
- Keep your upper body straight, bend your knees, and push the barbell over your head.
- Push the barbell until your arm is straight, and slowly lower the barbell and return to the step 1 position.
Callisthenics
How to Perform Dips
- Grab parallel bars with arms locked out.
- Lean forward slightly (to recruit front delts and chest more).
- Lower yourself slowly until your elbows are at ~90°.
- Push back up, keeping core tight.
How To Perform Clapping Push-Ups
- Start in a push-up position, hands slightly wider than shoulders.
- Lower chest near the ground.
- Explosively push up so hands leave the ground, clap mid-air, and land softly.
- Immediately descend for the next rep.
How To Perform Weighted Shoulder Press
- Hold Weight at shoulder height, palms facing forward.
- Brace your core, keep your back neutral.
- Press weights straight overhead until arms are nearly locked.
- Slowly lower back to the starting position.
How To Perform Weighted Front Raises
- Hold weight with palms facing down or neutral.
- Stand tall, elbows slightly bent.
- Raise the weight to shoulder height.
- Lower slowly under control.
How To Perform Pike Push-Up
- Get into downward dog position (hips high, arms straight).
- Bend elbows, lowering head toward the floor.
- Push back up.
- Tip: Closer to vertical body = more shoulder load.
How To Perform Overhead Clap
- Extend arms overhead.
- Movement: Clap hands together above the head, then return wide.
- Keep constant tension.
- Tip: High-rep endurance move, burns delts.
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