Liftworthy
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Liftworthy

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

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

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  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

Good for

  • Easy to keep adding weight

Compare with

vs Arnold Pressvs Seated Dumbbell Pressvs Machine Shoulder Press
B
For shoulders
#11 of 27
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

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280