TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Overhead Press

Also called OHP, Military press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps, abs

You need

Barbell, Squat rack

Squat rack / power rack setup →
How to do itPicture · 3 steps
  1. 1Squeeze glutes and brace
  2. 2Press the bar in a straight line past your face
  3. 3Head through at the top

Most common mistake

Leaning way back so it becomes an incline press.

Watch a demo
B
For shoulders
#11 of 27
See the full list →
Research
69
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • BZ PressBarbell

Takes

None yet
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