Bodyweight Front Delts Exercises to Get Lean for Men

20 Bodyweight Front Delts Exercises to Get Lean for Men with ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Ready-Made Workouts

Pick a goal and level — each workout is built from the exercises below

Gender

Experience

Goal

Workout 1

  1. 1Hindu Push Up3 sets × 12–15 reps · 45s rest
  2. 2Arm Walking Push Up3 sets × 12–15 reps · 45s rest
  3. 3Pike Push Up3 sets × 12–15 reps · 45s rest
  4. 4Stepback Handraise3 sets × 12–15 reps · 45s rest
  5. 5Body Saw Plank3 sets × 12–15 reps · 45s rest

Workout 2

  1. 1Bodyweight Overhead Press3 sets × 12–15 reps · 45s rest
  2. 2Circle Arm3 sets × 12–15 reps · 45s rest
  3. 3Elbow Touch and Press Up3 sets × 12–15 reps · 45s rest
  4. 4Front Scoops (Shoulder)3 sets × 12–15 reps · 45s rest
  5. 5Shoulder Tap3 sets × 12–15 reps · 45s rest

Workout 3

  1. 1Standing Around the World3 sets × 12–15 reps · 45s rest
  2. 2Standing Overhead Shoulder Stretch3 sets × 12–15 reps · 45s rest
  3. 3Standing Swimmer3 sets × 12–15 reps · 45s rest
  4. 4Underhand Circle Draw3 sets × 12–15 reps · 45s rest
  5. 5Plate Front Raise3 sets × 12–15 reps · 45s rest

Top 10

Ranked 11–20

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