Front Delts
6 exercises that train the front delts directly, compound lifts first. Pick one or two that suit your gym and train them hard and consistently. Steady progress on a few lifts beats rotating through all of them.
Surpass gives every set a target based on last time, so you know when to add weight.
The dumbbell shoulder press is an overhead press with a dumbbell in each hand, usually done seated on an upright bench. It builds the front and side delts and triceps with a freer path than a barbell, suiting most lifters.
A plate-loaded seated overhead press with handles that travel up a fixed, slightly converging path. It builds the front delts and triceps with less balance and lower back demand than a standing press. Good for any level.
A press using a barbell anchored at one end, pushing the loaded end up and forward. The angled path suits many shoulders better than a strict overhead press. Suits beginners, lifters with limited overhead mobility, and athletes.
The machine shoulder press is a seated overhead press on a guided path, so you can push the front delts and triceps close to failure without balancing a bar or dumbbells. It suits beginners, lifters training alone, and anyone whose shoulders prefer a fixed, supported press.
The overhead press is a standing barbell press from the front of the shoulders to locked out overhead. It builds shoulder and triceps strength along with whole-body bracing, and suits lifters who want a strict vertical pressing benchmark.
A push-up done with your hips raised into an inverted V, pressing your head toward the floor. It trains the shoulders vertically with bodyweight and builds toward handstand push-ups. Good for home training and calisthenics.
These exercises work the front delts as a secondary muscle, which counts toward your weekly work but not as much as a direct set.
Direct weekly sets for the front delts in each free program. Secondary work is not counted.