Anterior Deltoid Head
To the front of the shoulder is the anterior deltoid head, one of three heads of the deltoid muscle structure. The deltoids muscle can thank its name to the Greek letter Delta, which is a triangular shape.
Recruited greatly during many pressing exercises, the anterior deltoid head is usually well stimulated from a whole host of exercises. The stimulation of the front deltoid during exercises such as the bench press is seen as a secondary muscle aid, and such exercises are not commonly used to directly train the deltoid muscles. Over head presses are more commonly used to target the deltoids, and more specifically, the front and side deltoid heads.
For the reasons outlined above, many trainers will decide to not directly target the front deltoid head with exercises, but instead allow the presses and other pushing movements during a training split sufficiently stimulate the front deltoid head.
The front deltoid heads can be specifically targeted if needed, and this is usually done with a front raise, either with dumbbells or a barbell. This same exercise can be performed with the use of a cable to ensure maximum resistance through the entire movement. Slightly different variations in grip can be used during the front raise to interchange the stress of the exercise.
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
Anterior Deltoid courtesy of Fitness Uncovered - Bodybuilding & Fitness
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