Big, round, wide cannonball delts are the mark of a hardcore bodybuilder. To make them huge, pressing some serious poundage is essential. Heavy dumbbell presses are one of the best ways to go for full deltoid development, but if you’re stuck on the 50-pounders, you’ll never get those caps.
Sometimes you have to take an alternate route to increase your strength. Here’s a program that’s designed to add a good 20 pounds to your dumbbell press. Any takers?
Get ready
This program actually is a training secret that many Olympic weightlifting champions have used to increase their pressing strength. All that’s required is a set of dumbbells and an adjustable bench, preferably one that goes from flat to upright in many increments, like the Ironmaster Super Bench shown in the photo above. The trick is that you start by doing flat-bench presses with a certain weight and slowly increase the bench angle over several weeks while using the same weight until you can press it overhead.