Leave the Front Delts Alone

Front delt overuse

Most programs overuse the front delts. Have you seen those jacked up dudes in the gym with their shoulders rounded forward? I think Kelly Starrett calls them “douche bag shoulders” in his book, Becoming a Supple Leopard. I make a point in my programs to help counteract this overuse.

What can happen from too much front delts

By overemphasizing the front delts it can lead to bencher’s shoulder or bicep tendonitis, both of which are painful. Another overused exercise in most training is the military press in front, because leaving the bar out in front can cause too much strain on the front delts in the long run.

In my program, Get Stacked, I program almost all rear delt-oriented work on purpose so we don’t end up with overdeveloped front delts.

Back day Monday

Another important aspect to my training is programming Bench and chest days on Tuesdays, while putting back on Monday. I see time and time again people bench pressing too much, and not doing enough upper back. The main reason that I put Back day on Monday is because it is priming the body for your bench set-up the following day.

Look at it this way… on the weekend you aren’t doing much, so having back day on Monday is going to prime the engine for your Tuesday Bench day.

All around benefits

On top of all the benefits of training your rear delts, it will also pay dividends for you physique, performance, and even injury prevention. Give Get Stacked a chance and watch your physique progress, while watching your numbers go up. You’ll be surprised on how much better your shoulders will feel.

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