Years back I saw a video old Dorian Yates explaining why he trains the anterior shoulders at a seated 45 degree angle bench. I can't find the particular video but did find this explanation. For years since watching the video I have always trained anterior deltoids using a 45 degree bench and a Smith Machine, After shoulder surgery I can not even do the 90 degree. So this has really helped me put mass back on the shoulders. I think he forgot to mention that the bar path should also come between the china and upper pecs.
1.
A 45-degree incline presses the bar (or dumbbells) in a plane that more directly stimulates the anterior deltoids (front delts) while still involving the upper chest and triceps. For Yates, who followed a very targeted and efficient training approach, this angle helped:
Reduce overlap with pure overhead pressing, which can fatigue the traps and other stabilizers.
Focus on hypertrophy of the front delts, which are heavily involved in bodybuilding aesthetics and already get indirect work from chest pressing.
2.
Yates had a history of injuries and was known for meticulous form. The 45-degree angle:
Places less stress on the shoulder joints compared to a full 90-degree overhead press.
Allows a more natural pressing arc, especially when using machines or guided equipment.
3.
Yates used HIT principles, where each set is taken to failure, often with forced reps or negatives. The 45-degree press was a safer and more controlled movement to push to failure without as much risk as a strict military press.
Summary:
Dorian Yates trained shoulder press at a 45-degree angle to maximize front delt stimulation, minimize joint stress, and align with his high-intensity, injury-conscious training philosophy. It's a biomechanically efficient compromise between pure overhead and incline chest pressing.
