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While many upper-body exercises recruit your front delts-like the bench press, for example-these muscles are usually just providing support, not shouldering the majority of the load themselves.
To really target your front delts to develop them faster, try the neutral-grip incline dumbbell fly, says Men’s Health Australia Training Advisor Cam Byrnes.
Performing the fly at a maximum incline and with a neutral, or “internal,” grip forces your anterior delts into the spotlight and works them through a full range of motion, Byrnes says.
“I love to do volume,” says Byrnes, who recommends doing three or four sets of 15 reps. “It really smashes those deltoids and you’re going to get a massive, big pump.”