The 7 Most Famous Tri Delts In Bodybuilding History And Their 2024 Training Secrets

The pursuit of the perfect "Tri Delts"—the combination of massive, striated triceps and fully developed, three-dimensional deltoids—is a cornerstone of elite bodybuilding. This particular muscle group is crucial for creating the illusion of width and density, often separating a champion from a contender on the Mr. Olympia stage. As of the end of 2025, the focus on symmetrical and highly detailed shoulder and arm development has intensified, with modern pros like Nick Walker and Derek Lunsford pushing the boundaries of size and conditioning.

The term "Tri Delts" encapsulates the anterior, medial, and posterior heads of the deltoid, perfectly complemented by the long, lateral, and medial heads of the triceps. Achieving this level of development requires a strategic, high-volume, and high-intensity approach. This article dives into the history and the most current, cutting-edge training secrets of the most famous bodybuilders to ever master the Tri Delts.

The New School: 2024's Best Tri-Delt Development and Training Philosophies

The current era of professional bodybuilding demands not just size, but extreme detail. The following athletes are setting the standard for Tri-Delt development in the modern competitive landscape, offering fresh insights into high-intensity training.

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1. Nick Walker: The Mutant's Intensifiers for Shoulder and Tricep Separation

Nick "The Mutant" Walker, a top contender for the 2024 Mr. Olympia title, has placed a renewed emphasis on his shoulder and tricep separation. His approach is characterized by "Intensifiers," which are strategic adjustments to his training designed to improve muscle separation and density.

• Biography Profile:
• Full Name: Nicholas Walker
• Nickname: The Mutant
• Date of Birth: August 23, 1994
• Nationality: American
• Pro Debut: 2020
• Notable Achievements: 2021 Arnold Classic Champion, 2021 New York Pro Champion, Top 5 Mr. Olympia Finisher.

Walker's 2024 training cycle highlights a focus on volume and controlled, heavy movements. For his deltoids, he prioritizes the medial head with heavy seated Dumbbell Lateral Raises, often using a slight forward lean to minimize trap involvement. His tricep work heavily features the cable machine, utilizing Tricep Pushdowns and Overhead Cable Extensions to maintain constant tension and target the long head of the tricep, which is crucial for arm thickness.

2. Derek Lunsford: The 212 King's Delts and Calves Focus

Derek Lunsford, who has successfully transitioned from the 212 division to the Open class, is renowned for his incredible density and roundness, particularly in his deltoids. His recent training videos, as of late 2024, show an intense focus on his "tie-ins" and overall shoulder cap.

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• Biography Profile:
• Full Name: Derek Lunsford
• Date of Birth: May 14, 1993
• Nationality: American
• Pro Debut: 2017
• Notable Achievements: 2021 Mr. Olympia 212 Champion, Top Open Mr. Olympia Finisher.

Lunsford’s shoulder protocol frequently includes a high volume of Reverse Pec Deck Flyes for the posterior deltoid, ensuring a complete 3D look. For triceps, he favors heavy, compound movements like Close-Grip Bench Presses, followed by isolation work such as single-arm cable extensions to maximize the peak of the triceps.

3. Brett Wilkin: The 2024 Shoulder & Triceps Split Specialist

Brett Wilkin, another athlete making waves in the 2024 bodybuilding season, has shared a specific training split that dedicates significant time to his shoulders and triceps. His routine emphasizes pre-exhaustion and targeted isolation.

• Biography Profile:
• Full Name: Brett Wilkin
• Nickname: The Butcher
• Date of Birth: June 28, 1991
• Nationality: American
• Pro Debut: 2018
• Notable Achievements: Multiple Pro Show Wins, Strong Contender in the Open Division.

Wilkin’s 2024 regimen includes Seated Reverse Cable Flyes and Rear Delt Pulldowns to isolate the often-neglected rear delts early in the workout. This pre-exhaustion technique ensures the rear deltoids are fully fatigued before moving to heavier pressing movements. For triceps, he incorporates Bent-over Single-Arm Cable Kick-outs, a unique exercise to achieve a deep contraction and peak.

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The Pantheon of Legends: Classic Bodybuilders with Iconic Tri Delts

Before the current generation, a few legendary figures set the gold standard for what the perfect Tri Delts should look like. Their methods, though decades old, remain foundational to modern training.

4. Dorian Yates: The Shadow's Boulder Shoulders and Side Tricep Pose

Dorian Yates, "The Shadow," is arguably the master of the "Side Tricep Pose," a testament to his phenomenal tricep and shoulder development. His High-Intensity Training (HIT) philosophy was key to building his dense, "granite-like" physique.

• Biography Profile:
• Full Name: Dorian Andrew Mientjez Yates
• Nickname: The Shadow
• Date of Birth: April 19, 1962
• Nationality: English
• Pro Debut: 1988
• Notable Achievements: 6x Mr. Olympia Champion (1992–1997).

Yates's approach was about maximum effort in minimal sets. His shoulder and tricep workouts, famously documented from his 1992 pre-Olympia prep, involved only one or two working sets to failure for each exercise. Key movements included Dumbbell Lateral Raises (for medial deltoid width) and a high-volume of Tricep Pushdowns and Overhead Extensions to target the long head. His density and tie-ins were a direct result of this brutal, high-intensity methodology.

5. Arnold Schwarzenegger: The Austrian Oak's Peak & Volume

No discussion of arm and shoulder size is complete without Arnold Schwarzenegger. His "peak" and overall arm mass were legendary, built on a foundation of high volume and supersets.

• Biography Profile:
• Full Name: Arnold Alois Schwarzenegger
• Nickname: The Austrian Oak
• Date of Birth: July 30, 1947
• Nationality: Austrian-American
• Pro Debut: 1968
• Notable Achievements: 7x Mr. Olympia Champion, Governor of California, Film Star.

Arnold’s method involved shocking the muscle with massive volume. For his deltoids, he relied on the Seated Military Press for mass and Dumbbell Lateral Raises for width. For his triceps, he often supersetted exercises, such as Tricep Pushdowns immediately followed by Incline Dumbbell Curls, to maximize blood flow and muscle pump. This high-volume approach ensured all three heads of the tricep and deltoid were completely exhausted.

6. Johnnie Jackson: The Deltoid and Powerlifting Hybrid

Johnnie Jackson is a unique entry, known not only for his impressive bodybuilding physique but also for his elite powerlifting strength. His sheer muscle density, particularly in his traps and deltoids, is a direct result of his heavy lifting background.

• Biography Profile:
• Full Name: Johnnie Jackson
• Date of Birth: January 30, 1971
• Nationality: American
• Notable Achievements: Professional Bodybuilder and Elite Powerlifter, Trained at Metroflex Gym.

Jackson’s Tri Delts are a testament to compound movements. Heavy Barbell Overhead Presses and Rack Pulls for the traps and rear delts formed the foundation of his shoulder mass. His triceps benefited immensely from his powerlifting routine, with heavy Close-Grip Bench Presses and weighted dips being primary mass builders, giving him a dense, powerful look that few could match.

7. Chris Dickerson: The Sculptor's Symmetry

Chris Dickerson, the 1982 Mr. Olympia, was celebrated for his impeccable symmetry and muscle detail. While perhaps not possessing the sheer mass of a Yates or Schwarzenegger, his Tri Delts were perfectly sculpted and balanced.

• Biography Profile:
• Full Name: Chris Dickerson
• Date of Birth: August 25, 1939
• Date of Death: December 23, 2021
• Nationality: American
• Notable Achievements: 1982 Mr. Olympia Champion, First African-American AAU Mr. America.

Dickerson’s focus was on the artistic presentation of the physique. His training involved meticulous attention to detail, utilizing a wide variety of angles and isolation movements to ensure no part of the deltoid or tricep was underdeveloped. He was a master of posing, using his Tri Delts to create stunning lines and separation on stage, proving that symmetry and conditioning can triumph over raw size.

The Anatomy of the Perfect Tri-Delt: Training for 3D Mass

The common thread among all these champions, from the classic era to the 2024 competitors, is a targeted approach to hitting all three heads of the deltoid and tricep. To build truly famous Tri Delts, you must understand the function of each muscle head.

Targeting All Three Deltoid Heads

Achieving "boulder shoulders" requires moving beyond basic pressing:

• Anterior (Front) Deltoid: Primarily targeted by overhead pressing movements (Military Press, Seated Dumbbell Press). Arnold’s heavy pressing built the foundation of his front mass.
• Medial (Side) Deltoid: Crucial for shoulder width and the "capped" look. Isolation is key, making exercises like Dumbbell Lateral Raises, Cable Lateral Raises, and Machine Lateral Raises essential. This is a core focus for modern pros like Nick Walker.
• Posterior (Rear) Deltoid: Often the weakest link. Requires dedicated isolation work like Reverse Pec Deck Flyes, Face Pulls, and Bent-Over Dumbbell Lateral Raises. Derek Lunsford's focus on tie-ins exemplifies the importance of this head.

Maximizing the Tricep Peaks

The tricep is 2/3 of the arm mass, and its three heads must be trained for a full, horseshoe-shaped look:

• Long Head: The largest head, responsible for the "peak" and overall thickness. It is best activated when the arm is overhead, making Overhead Tricep Extensions (with dumbbells or cables) a mandatory exercise, favored by Dorian Yates.
• Lateral Head: Provides the "horseshoe" shape and is best targeted with movements where the arm is by the side, such as Tricep Pushdowns (V-Bar or Straight Bar) and Close-Grip Bench Presses.
• Medial Head: The smallest head, which acts as a stabilizer and is active in most tricep movements. It is often targeted effectively with reverse-grip pushdowns.

The path to famous Tri Delts is a combination of heavy, compound mass builders and meticulous, high-volume isolation work. Whether you adopt the high-intensity methods of Dorian Yates or the strategic intensifiers of Nick Walker, consistency in hitting all six muscle heads—three deltoid and three tricep—is the ultimate secret to a championship-level physique.