Achieving The Look: Capped Delts

The look

When talking about getting the delts "capped" it refers to the shoulder being full and round. To achieve this look each of the three heads which make up the deltoids (anterior, posterior and lateral) need to be developed.

What is often found to be the case, is that guys will have a developed anterior and lateral delt but neglect the posterior head due to not being able to see it.

It is important to train each of the head and bring the deltoids up in proportion, not only if you're a hopeful for competition but also for strength and balance.




How is this look attained?

Anterior head: The anterior head of the deltoids is located at the front of the shoulder. This is usually the most developed head on the majority of men. This is because it comes into play with a lot of pressing movements, including the bench press.
One of the best exercises to develop this part of the deltoid is a seated front raise, as they isolate and keep tension on the muscle.

Lateral head: This head is located on the side of the shoulder and is responsible for the wide/broad look of your physique. When looking at a person from front on, this is one of the main heads to give you that round and full look. Seated lateral raises isolate and help bring this part of the delt up.

Posterior head: This is potentially the most underdeveloped head in many guy because it isn't visible to yourself. You will usually find people tend to neglect this or not realise that it needs to be stimulated. Although it can be activated in various back exercises, proper isolation is also required for further development. A reverse peck-dec machine or bent over lateral raises are the best options for this.

Extra tips

Pressing movements also stimulate the delts, shoulder press, military press and clean and press are all brilliant for building delts, but proper isolation movements insure they're balanced and developed properly.

Recap

make sure you add in both compound pressing movements and isolation movements to your shoulder routines to ensure the best development for your deltoids.