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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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 itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  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

Good for

  • Easy on the joints and recovery
C
For soccer
#23 of 25
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Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
TransferFair
Injury protectionFair
PracticalityExcellent

Upper-body strength for duels with no equipment, and easy to fit around training.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SCopenhagen PlankBodyweight

Takes

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