How many sets of front delts per week?

Pressing already hits them, so direct front-delt work is often 0 to 8 extra sets a week. FlexFit counts your presses toward the week's volume and adds raises only when that total is still low.

Can you train front delts with no weights?

Yes. Pike push-ups put the shoulder through an overhead press with bodyweight. Elevate your feet when the floor version is easy. FlexFit programs those when your equipment profile is bodyweight only.

Front Delts Exercises

The front delts lift the arm in front of you and help on every overhead and horizontal press. Presses do the heavy work. Front raises isolate the muscle with a lighter load through a longer arc. FlexFit programs a press first and adds raises only when the week's pressing volume is still short. Home sessions use dumbbells or pike push-ups; gym sessions add a barbell.

How to train front delts

Overhead presses in the 5 to 10 rep range carry the load. Front raises, if you add them, stay in the 10 to 20 rep range with a weight you can lift without swinging. Chest pressing already trains the front delts, so one overhead-press pattern a week is often enough direct work.

How FlexFit programs front delts

At home, FlexFit programs dumbbell overhead presses, Arnold presses, pike push-ups, and dumbbell front raises. At the gym it adds a barbell overhead press, a landmine press, and cable front raises. Sets and reps come from your program's current week and your last logged sets.

Front Delts exercises in FlexFit's library

Arnold Press
Sit on a bench with back support, holding dumbbells at shoulder height with palms facing your body and elbows bent...
Front Raise (Cable)
Attach a straight bar or rope handle to the low pulley of a cable machine. Stand facing away from the machine with...
Front Raise (Dumbbell)
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs. Let your arms hang...
Landmine Press
Load one end of a barbell into a landmine attachment or corner, standing with feet shoulder-width apart facing the...
Overhead Press (Barbell)
Stand with feet hip-width apart, barbell racked at upper chest level with hands slightly wider than shoulder-width...
Overhead Press (Dumbbell)
Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward and...
Pike Push-Up
Start in a downward dog position with hands shoulder-width apart and hips pushed high toward the ceiling, forming an...

Front Delts training questions

How many sets of front delts per week?: Pressing already hits them, so direct front-delt work is often 0 to 8 extra sets a week. FlexFit counts your presses toward the week's volume and adds raises only when that total is still low.
Can you train front delts with no weights?: Yes. Pike push-ups put the shoulder through an overhead press with bodyweight. Elevate your feet when the floor version is easy. FlexFit programs those when your equipment profile is bodyweight only.