Many beginners make the mistake of treating the heads as one muscle and train it like they do chest: with presses, presses, and more presses. The problem? This training approach heavily recruits the anterior head with little work to the middle and posterior head of the shoulder girdle. Without middle and posterior development, the shoulders will look narrow from both the front and the side. 

Your new favorite delt pump is right here.

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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