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

Push Press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also triceps, quads, glutes

You need

Barbell, Squat rack

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

Good for

  • Ranked #3 for functional
  • Carries straight over to functional

Compare with

vs Thrustervs Wall Ballvs Air Bike
C
For shoulders
#25 of 27
See the full list →
Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tensionGood
Loaded stretchFair
ProgressionStrong
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
  • BOverhead PressBarbell

Takes

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280