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/Chest

Spoto Press

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Chest

Also triceps, delts

You need

Barbell, Bench, Squat rack

How to do itPicture · 3 steps
  1. 1Lower as you would for a bench press
  2. 2Stop the bar a few centimetres above your chest
  3. 3Hold for a second, then press

Most common mistake

Letting the bar sink onto the chest instead of holding it.

Watch a demo
B
For chest
#29 of 32
See the full list →
Research
58
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 58
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%4/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ABarbell Bench PressBarbell

Takes

None yet
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