Build Big Deltoids
with this
Muscle Mass Exercise

You could build big deltoids by only doing this one exercise. It’s that good. Still, I suggest you include at least two complementary exercises to add a little more shape to your shoulders. You don’t have to include another ‘press’ exercise if seated overhead front barbell press will be part of your program.

You will literally feel your body change when performing the exercise for the first time. Your shoulders will begin to open up and muscles you have never used before will be activated. I suggest you don’t include this exercise for your first program (if you are a beginner) or if you are under 18 years of age. Again, if you are a beginner, start with only the bar. The exercise is performed on an upright bench. Your hands should be placed quite wide on the bar, similar to flat barbell bench press. Steadily and slowly lower the bar in front of your face until it just passes your ears. Then, push back up at the same speed and repeat.

This video demonstrates the right positioning and movement. The technique is similar to the one I use. Please note that this video is not meant to display individuals who have gained significant natural muscle mass. I included it to show you how to perform the exercise.

An alternative to this muscle mass exercise is any kind of seated/standing overhead press (using a machine or dumbbells for example).

Now that you know the best muscle mass exercise for building big deltoids, return to BEST EXERCISES to learn about the other muscle groups.