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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/Chest

Push-Up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps, abs

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Body in one straight line, glutes tight
  2. 2Chest to the floor every rep
  3. 3Elbows at about 45° from your body

Most common mistake

Half reps with the hips sagging.

Watch a demo
C
For swimming
#13 of 15
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Research
51
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 51
Transfer · 45%2/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SStraight-Arm PulldownCable
  • ACable External RotationCable
  • ALat PulldownCable
  • SPull-UpBodyweight

Takes

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