Definition
The deltoid has three distinct heads: anterior (front — raises and pressing), lateral (side — creates shoulder width), and posterior (rear — supports posture and pulls). Balanced delt development requires training all three. Most lifters overdevelop the front delts from pressing and undertrain side and rear delts.
Real questions
How do I build bigger side delts?
Lateral raises with controlled form, 10–20 reps, 2–3 times per week. Go lighter than you think — momentum kills the side delt.
Do I need to train front delts directly?
Usually not if you bench and overhead press. Add direct front delt work only if they're visibly lagging.
Stack with
Put it to work
Coach Foster builds your program around deltoids and the rest of the fundamentals, shaped to your body and your week.