Anatomy
56 movements train it
Front Delts
Not a list of exercises for front delts. A ranking of how much of a set each movement actually credits to your front delts — a different question, and the one that decides whether your week adds up.
Trains it directly · 10
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 46
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Incline BB Press0.45
- Incline DB Press0.45
- Incline Landmine Press0.40
- Chair Dip0.35
- Decline Push-Up0.35
- Barbell Bench Press0.30
- Burpee0.30
- Deficit Push-Up0.30
- Dumbbell Bench Press0.30
- Push-Up0.30
- Sliding Fly0.30
- Close-Grip Push-Up0.25
- DB Floor Press0.25
- DB Lu Raise0.25
- Diamond Push-Up0.25
- Floor Press0.25
- Hang Power Clean0.25
- Incline Push-Up0.25
- Low-to-High Cable Fly0.25
- Mountain Climber0.25
- Neutral-Grip DB Press0.25
- Power Clean0.25
- Tricep Dips0.25
- Weighted Dips0.25
- Bench Dips0.20
- Cable Chest Fly0.20
- Cable Crossover0.20
- DB Chest Fly0.20
- Dumbbell Hang Clean0.20
- Low-to-High Cable Crossover0.20
- Resistance Band Crossover0.20
- Single-Arm Cable Fly0.20
- Ab Wheel0.15
- Bodyweight Skullcrusher0.15
- Bottle Lateral Raise0.15
- Kettlebell Swing0.15
- L-Sit Hold0.15
- Pec Deck0.15
- Band Lateral Raise0.10
- Cable Lateral Raise0.10
- Lateral Raise0.10
- Leaning Lateral Raise0.10
- Plank0.10
- Resistance Band Lateral0.10
- Seated Lateral Raise0.10
- Stir the Pot0.10
How much front delts wants
6
MEV
12
MAV
16
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Arnold Press at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.