Physique Skool exercise tier list

Front delts exercise tier list

46 exact setupsBiomechanics theory ranking · Evidence grade separate

What this ranking claims

Exact setup

We score one defined setup, not an exercise name in the abstract.

Theory tier

This is a reasoned model, not a laboratory verdict. The tier uses absolute thresholds, not a forced curve.

Evidence grade

D or U shows how much direct support sits behind that judgment. It never raises the tier.

Experience

Personal experience can explain context, but it never adds points.

Complete tier board

Front delts: 46 exact setups.

Theory tier and evidence grade answer different questions. Read both before choosing.

Search exercisesEquipmentTierSort

Showing 46 of 46 target-specific records.

S tier

Highest-ROI defaults. Strongest mechanics-first starting points for this target.

Shared practical bandFront raise machineMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

Front raise machine is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSeated Dumbbell Front RaiseDumbbell or kettlebellTheory score88Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 88

Seated Dumbbell Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandBehind-body cable front raiseCableTheory score86Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 77

Behind-body cable front raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandIncline Barbell Front RaiseBarbellTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

Incline Barbell Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSupported Incline Front RaiseEquipment not specifiedTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

Supported Incline Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandBarbell Incline Bench PressBarbellTheory score83Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 79

Barbell Incline Bench Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandHigh-Incline Machine PressMachineTheory score83Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 79

High-Incline Machine Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension4/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandIncline barbell bench pressBarbellTheory score83Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 79

Incline barbell bench press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSteep incline plate-loaded chest press machineMachineTheory score83Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 79

Steep incline plate-loaded chest press machine is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension4/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandCable Cross-Body Front RaiseCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cable Cross-Body Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCable front raise (low pulley)CableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Cable front raise (low pulley) is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDumbbell front raiseDumbbell or kettlebellTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Dumbbell front raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDumbbell Incline Bench PressDumbbell or kettlebellTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Dumbbell Incline Bench Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandLow-to-High Cable Front RaiseCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

Low-to-High Cable Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

A tier

Excellent options. Strong choices with a modest trade-off or more specific fit.

Shared practical bandPlate Front RaiseEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

Plate Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandBarbell seated overhead pressBarbellTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Barbell seated overhead press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandMachine Chest PressMachineTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Machine Chest Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSelectorized machine shoulder pressMachineTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Selectorized machine shoulder press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandSmith machine overhead pressSmith machineTheory score78Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 79

Smith machine overhead press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression4/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandLow-incline pressEquipment not specifiedTheory score76Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 69

Low-incline press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSeated dumbbell shoulder pressDumbbell or kettlebellTheory score76Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 77

Seated dumbbell shoulder press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandHigh-incline dumbbell pressDumbbell or kettlebellTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

High-incline dumbbell press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandIncline Dumbbell Press (30°)Dumbbell or kettlebellTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Incline Dumbbell Press (30°) is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandIncline Dumbbell Press (45–60°)Dumbbell or kettlebellTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Incline Dumbbell Press (45–60°) is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandPush-UpBodyweightTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Push-Up is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandWall-supported handstand push-upBodyweightTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Wall-supported handstand push-up is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandCable overhead pressCableTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 73

Cable overhead press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandFlat Bench PressEquipment not specifiedTheory score74Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 73

Flat Bench Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandHigh-Incline Barbell PressBarbellTheory score73Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 63

High-Incline Barbell Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandIncline Barbell Press (45–60°)BarbellTheory score73Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 63

Incline Barbell Press (45–60°) is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension4/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandArnold pressEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Arnold press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandKettlebell Shoulder PressDumbbell or kettlebellTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Kettlebell Shoulder Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandPlate-loaded iso-lateral shoulder pressMachineTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Plate-loaded iso-lateral shoulder press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Shared practical bandZ pressEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

Z press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDumbbell Chest PressDumbbell or kettlebellTheory score70Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 67

Dumbbell Chest Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandHalf-kneeling single-arm landmine pressLandmineTheory score70Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 67

Half-kneeling single-arm landmine press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandStanding single-arm landmine pressLandmineTheory score70Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 67

Standing single-arm landmine press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

B tier

Useful options. Valid movements with a higher fatigue cost or less robust mechanics.

Shared practical bandBarbell Overhead PressBarbellTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Barbell Overhead Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandBarbell standing overhead pressBarbellTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Barbell standing overhead press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability2/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandDips (Chest Emphasis)BodyweightTheory score68Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 63

Dips (Chest Emphasis) is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Shared practical bandSingle-Arm Dumbbell Shoulder PressDumbbell or kettlebellTheory score66Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 60

Single-Arm Dumbbell Shoulder Press is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting3/4

productive Tension3/4

stability1/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit4/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

C tier

Valid movements. Usually outperformed by easier, more stable defaults.

No matches in this tier.

Separate dispositions

Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.

Special-useNarrow tools kept for a specific role.5

Band Front RaiseBandTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Band Front Raise is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the relatively isolated task limits competing systemic fatigue. The main limitation is band-specific resistance and load measurement.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Handstand Push-UpBodyweightTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Handstand Push-Up is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Pike push-upBodyweightTheory score75Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 67

Pike push-up is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability3/4

progression2/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Deficit handstand push-upBodyweightTheory score65Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 50

Deficit handstand push-up is ranked for Front delts because its named path directly expresses loaded shoulder flexion or pressing in the scapular plane; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting4/4

productive Tension3/4

stability2/4

progression2/4

joint Fit1/4

fatigue Cost3/4

practicality3/4

individual Fit1/4

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Behind-the-neck pressEquipment not specifiedTheory score56Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 63Practicality 52

Behind-the-neck press is ranked for Front delts because it can contribute to loaded shoulder flexion or pressing in the scapular plane, but the target share is more setup-dependent; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

targeting2/4

productive Tension3/4

stability2/4

progression3/4

joint Fit1/4

fatigue Cost2/4

practicality3/4

individual Fit1/4

What would change it: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.

HeldThe current setup or evidence cannot support a defensible tier.0

No records in this disposition.

How we rank

Exercise selection rubric

Eight questions before one rank.

Every rank starts with a biomechanical model of one muscle and one exact setup. The model traces target demand, resistance profile, stability, progression, and fatigue before assigning a tier.

Physique Skool LawScore the setup, not the exercise name.

Targeting
01
Can the exact setup reliably bias the intended muscle instead of a neighboring limiter?
How directly the setup trains the muscle being ranked.
Productive tension
02
Can the target produce meaningful tension through a useful range of motion?
The quality of load the target receives across the rep.
Stability
03
Does the setup provide enough support for effort to reach the target muscle?
Whether balance and bracing help the lift or steal from it.
Progression
04
Can load, reps, range, and execution be progressed and measured consistently?
How cleanly the exercise supports repeatable overload.
Joint fit
05
Can the lifter train hard through tolerable positions without avoidable joint irritation?
The usable overlap between hard training and joint comfort.
Fatigue cost
06
How much non-target fatigue is paid for the local stimulus the exercise creates?
Local return relative to systemic, axial, grip, and setup fatigue.
Practicality
07
Is the equipment, setup, loading, spotting, and transition cost realistic?
How easy the movement is to perform well in a real program.
Individual fit
08
Does the exercise suit the lifter's structure, skill, history, and preferences?
The personal factors that can override a useful default.

Method

How theory becomes a tier

Theory produces the default rank. Evidence confidence and known context reversals stay visible beside it.

Step 01
Exact setup
Compare one precise variation, target, and evidence set before judging the movement.
Step 02
Biomechanical model
Trace the target action, line of force, moment demands, muscle length, and resistance profile through the rep.
Step 03
Context stress test
Check whether equipment geometry, stability, another limiter, joint fit, or program role reverses the theoretical default.

Separate lens: Program contribution

Coverage, redundancy, time efficiency, and equipment access determine whole-program ROI. They do not change a muscle-specific score.

Separate label: Evidence confidence

Confidence reports how directly the available research supports the judgment. It never becomes bonus points for the exercise itself.

Front delts exercise tier list

Exact setup

Theory tier

Evidence grade

Experience

Front delts: 46 exact setups.

S tier

A tier

B tier

C tier

Separate dispositions

Eight questions before one rank.

Targeting

Productive tension

Stability

Progression

Joint fit

Fatigue cost

Practicality

Individual fit

How theory becomes a tier

Exact setup

Biomechanical model

Context stress test