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

Z Press

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts

Also triceps, abs

You need

Barbell, Squat rack

How to do itPicture · 3 steps
  1. 1Sit on the floor with your legs straight
  2. 2Brace your trunk hard
  3. 3Press overhead without leaning back

Most common mistake

Rounding the lower back because the hamstrings are tight.

Watch a demo
B
For shoulders
#16 of 27
See the full list →
Research
64
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 64
Target tension · 35%4/5
Loaded stretch · 25%3/5
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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