Exercises that train the Front delts

The fastest way to train the Front delts is Overhead Barbell Press, which covers 90% of a session on its own.

The anterior deltoid raises the arm in front of you and assists every pressing movement. That assistance is the problem - it is easy to reach target here without trying, and easy to overshoot badly in a program built around bench and overhead pressing.

Equipment that can take Front delts all the way to a session target on its own: Barbell, Bodyweight, Cable machine, Dumbbells, Kettlebells, Machines, Smith machine.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Overhead Barbell Press 90% BarbellIntermediate
• Seated Dumbbell Press 90% DumbbellsBench
• Arnold Press 90% DumbbellsBenchIntermediate
• Machine Shoulder Press 90% Machines
• Seated Barbell Press 90% BarbellBench
• Handstand Push-Ups 90% BodyweightProfessional
• Smith Machine Shoulder Press 90% Smith machine
• Kettlebell Overhead Press 85% KettlebellsIntermediate
• Standing Dumbbell Press 85% DumbbellsIntermediate
• One-Arm Kettlebell Press 85% KettlebellsIntermediate
• One-Arm Machine Press 85% Machines
• Dumbbell Push Press 85% DumbbellsIntermediate
• Double Kettlebell Push Press 85% KettlebellsIntermediate
• Front Raises 85% Dumbbells
• Cable Front Raise 85% Cable machine
• Barbell Push Press 85% BarbellProfessional
• Landmine Press 80% BarbellIntermediate
• Barbell Thruster 80% BarbellIntermediate
• Pike Push-Ups 75% Bodyweight
• Turkish Get-Up 65% KettlebellsProfessional
• Incline Dumbbell Press 50% DumbbellsBench
• Incline Barbell Press 50% BarbellBenchIntermediate
• Smith Machine Incline Press 50% Smith machineBench
• Decline Push-Ups 45% BodyweightIntermediate
• Barbell Bench Press 40% BarbellBenchIntermediate
• Dumbbell Bench Press 40% DumbbellsBench
• TRX Chest Press 40% Suspension trainer
• Push-Ups 35% Bodyweight
• Dumbbell Floor Press 35% Dumbbells
• Kettlebell Floor Press 35% Kettlebells
• Cable Chest Press 35% Cable machine
• Smith Machine Bench Press 35% Smith machineBench
• Diamond Push-Ups 35% BodyweightIntermediate
• Close-Grip Dumbbell Press 35% DumbbellsBenchIntermediate
• Chest Dips 30% Dip stationIntermediate
• Machine Chest Press 30% Machines
• Incline Push-Ups 30% BodyweightBench
• Barbell Upright Row 30% BarbellIntermediate
• Cable Upright Row 30% Cable machineIntermediate
• Smith Machine Upright Row 30% Smith machine
• Knee Push-Ups 25% Bodyweight
• Kettlebell Sumo High Pull 25% KettlebellsIntermediate
• Kettlebell Halo 25% Kettlebells
• Kettlebell Svend Press 25% Kettlebells
• Close-Grip Bench Press 20% BarbellBenchIntermediate
• TRX Plank 20% Suspension trainerIntermediate
• Bench Dips 15% BodyweightBench
• Cable Fly 15% Cable machine
• Dumbbell Flys 15% DumbbellsBenchIntermediate
• Ab Wheel Rollout 15% Ab wheelProfessional
• Pec Deck Fly 10% Machines
• Cable Woodchop 10% Cable machine
• Plank 10% Bodyweight