How to get "caps" on your front delts?

**BillHicksFan** · 10-25-2010, 06:18 AM

What exercises give you those impressive triangular caps on your front delts? Although my shoulders are fairly large for my body weight I can't seem to get the caps to pop.

**juggernaut** · 10-25-2010, 06:20 AM

Truthfully, standing military presses, but instead of bringing the weight all the way down to your chest, keep constant tension on it by stopping near your chin.

**juggernaut** · 10-25-2010, 06:21 AM

And also, it's partly genetic structuring.

**theCaptn'** · 10-25-2010, 06:53 AM

Originally Posted by juggernaut

Truthfully, standing military presses, but instead of bringing the weight all the way down to your chest, keep constant tension on it by stopping near your chin.

^^^ this, I take it down to just below my nose

. . for shits and giggles you can pre-fatigue your medial delts with DB raises as part of a superset . . say 12 DB raises followed by 8 military presses . . guarentee your shoulders will be screaming after 3 supersets

**juggernaut** · 10-25-2010, 07:10 AM

Originally Posted by theCaptn'

^^^ this, I take it down to just below my nose

. . for shits and giggles you can pre-fatigue your medial delts with DB raises as part of a superset . . say 12 DB raises followed by 8 military presses . . guarentee your shoulders will be screaming after 3 supersets

I'd refrain from that. Problem with this is overtraining can become an issue very quickly since that part of the deltoid is very small compared to say legs or chest. Just my opinion.

**theCaptn'** · 10-25-2010, 07:24 AM

Originally Posted by juggernaut

I'd refrain from that. Problem with this is overtraining can become an issue very quickly since that part of the deltoid is very small compared to say legs or chest. Just my opinion.

to clarify, not something to do all the time, but every 3 months or so I will do 3 or so weeks of pre-exhaust work across the major muscle groups . . . I've found it to be effective for me.

**juggernaut** · 10-25-2010, 08:28 AM

then in that case, much better. I'd do it.

**alexis12345** · 10-25-2010, 08:53 AM

I'd say it's a genetic issue. But you can try the workouts mentioned above in small reps throughout the week. Do them regularly and maybe it will be a success.

**Flathead** · 10-25-2010, 09:05 AM

I'm a dumbass Power lifter, what are caps?

**ScorpionKing** · 10-25-2010, 09:45 AM

Originally Posted by juggernaut

Truthfully, standing military presses, but instead of bringing the weight all the way down to your chest, keep constant tension on it by stopping near your chin.

What he said. I use a Para body smith rack for standing military presses and its made my shoulder caps huge and ripped.

**juggernaut** · 10-25-2010, 10:27 AM

I'm not crazy about a smith machine no matter what brand. Too much of a fixed line.

**ScorpionKing** · 10-25-2010, 11:44 AM

Originally Posted by juggernaut

I'm not crazy about a smith machine no matter what brand. Too much of a fixed line.

I hear ya bro. I just go with what works for me. The para rack I have is from the 90s . I use it because I train by myself and its safe. Of course there are two schools of thought when it comes to Smith racks. So, Ill just say that it worked good for me and leave it there.

**LAM** · 10-25-2010, 12:21 PM

Originally Posted by juggernaut

I'd refrain from that. Problem with this is overtraining can become an issue very quickly since that part of the deltoid is very small compared to say legs or chest. Just my opinion.

over-training occurs over a long period of time when the CNS is not allowed to fully recover from many, many bouts of high intensity exercise, impossible to over-train in a single bout of exercise.

**juggernaut** · 10-25-2010, 01:03 PM

Captns response clarified this LAM. I'm not getting what you're saying.

**LAM** · 10-25-2010, 01:29 PM

it can take many, many months before over-training can occur. it really depends on the level of intensity that exercise is performed at and the frequency of that high intensity exercise. for the most part the stronger a person is relative to their beginning strength levels the more rest they need after exercise. very hard for newbies to resistance training to truly over-train in the first 5 years or so.

**stfuandliftbtch** · 10-25-2010, 01:50 PM

Originally Posted by juggernaut

Truthfully, standing military presses, but instead of bringing the weight all the way down to your chest, keep constant tension on it by stopping near your chin.

more importantly, don't lock out up at top for constant tension...don't trip if you go below your chin, i actually would recommend going as low as possible to stretch the front delt muscle fascia

**Built** · 10-25-2010, 02:51 PM

Gear.

**ontopthegame85** · 10-25-2010, 09:11 PM

try doing seated reverse grip military presses,plate raises good for front delts

**Merkaba** · 10-25-2010, 11:10 PM

Originally Posted by Built

Gear.

hello!

Yea, wanna know how I know you're on gear? Your shoulders grew bigger than your head over the last 3 months.

**BillHicksFan** · 10-25-2010, 11:40 PM

Well I've been mixing it up and basically doing everything that is recommended in this thread so it must be genetics however more gears sounds like it could be ultimate solution, gears it is.

Thanks for the input.

**theCaptn'** · 10-26-2010, 12:04 AM

Originally Posted by Richard Gears

my head always looks smaller on blast cycles.

which head?

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