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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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Push Press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also triceps, quads, glutes

You need

Barbell, Squat rack

Squat rack / power rack setup →
How to do itPicture · 3 steps
  1. 1Short, sharp dip at the knees
  2. 2Drive up hard with the legs
  3. 3Punch the bar overhead to lockout

Most common mistake

Dipping too deep and turning it into a squat.

Watch a demo
C
For shoulders
#25 of 27
See the full list →
Research
49
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 49
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%4/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

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

Takes

None yet
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