My S-Tier Exercises for Every Muscle (After 26 Years of Training)

Key wellness / training strategies from the video (S-tier exercise selection)

Core principle: quality over quantity

• More exercise options isn’t always better.
• The speaker recommends building a program around only a few “S-level” exercises that reliably produce results.

General selection rules (implicit throughout)

• Prefer movements that train multiple muscles at once (high return on time/effort).
• Include exercises that cover muscles via multiple movement patterns (e.g., pressing + pulling + isolation).
• Choose variations that:
  • reduce chances of cheating (better stability/support/fixed joints)
  • allow a deep stretch and good control
  • are easier to set up and progress over time
• Use direct ab work sparingly because abs get indirect work from many compounds.

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S-tier exercise picks (by body region)

Chest (pressing + different angles + isolation)

• Incline bench press (primary “fundamental pressing”)
  • Emphasis on upper chest, which improves the overall look of the pecs.
  • Barbell/dumbbell/machine are acceptable—pick the most convenient.
• Parallel bars push-ups
  • Similar overlap to incline pressing, but more lower-chest bias.
• Machine arm curl for chest (machine-driven pec work)
  • Easier setup, strong support, deep stretch with minimal cheating.
  • Complements presses by using a different movement pattern (bringing arms together in front).

Triceps (load medial/lateral + overhead long-head work)

• Block extensions (medial + lateral triceps)
• Seated overhead extension on an overhead block
  • Targets the long head, often neglected otherwise.
  • Seated is preferred for stability and natural pressing mechanics.

Back (vertical pulling + horizontal pulling)

• Pull-ups (vertical pull)
  • Big multi-muscle payoff: lats plus upper/mid back, biceps, forearms.
  • Versatile via grip/hand width; also a strength-to-bodyweight test.
• Chest-supported horizontal pulling (“chest press” as stated, but used as a horizontal pull with support)
  • Emphasizes mid/upper back
  • Deep stretch + controlled reps
  • Reduces stress on the lower back vs unsupported rows.

Biceps (fixed range + elbow/shoulder control + forearm-aware)

• Scott bench curls
  • Bench fixes the shoulder, nearly eliminating cheating.
  • Deep stretch at the bottom; strong biceps isolation.
• Dumbbell curl with supination (S-level for a “combined result”)
  • Trains biceps while also loading forearms (speaker thinks that’s about enough direct forearm work for most people).
• If doing forearms separately:
  • Hammer curls
  • Reverse-grip curls

Shoulders (pressing + purposeful delt targeting)

• Standing army press
  • Works shoulders + triceps.
  • Engages upper traps and core; improves balance/stability vs bench pressing.
• For shoulder “completeness” (since presses don’t fully cover all delt heads):
  • Middle delts: lateral raises (standing/sitting/dumbbells or block—speaker doesn’t care which, as long as it targets mid delts)
  • Rear delts: reverse butterfly machine
    • Requires little setup, stable control, deep stretch/strong feel.

Traps and forearm note

• Shrugs (optional extra trap work)
  • Simple, low error risk, direct trap-building movement.
  • Dumbbells preferred; trap bar also works.
• Forearms: already trained indirectly in many movements; minimal extra direct work recommended.

Abs (cover multiple planes, progress load, don’t overdo frequency)

S-level ab movements:

• Block curls
• Hanging leg raises
• Side bends or weighted torso rotations (obliques via lateral tilt/rotation)

Key strategy:

• Progressive overload (add weight to curls, side bends, torso twists; use leg resistance for hanging raises).
• Limit direct ab training to 10–15 minutes, 1–2x/week, since abs get indirect work.

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Lower body picks

Quadriceps (heavy compound + safe loading options)

• Squat variation—especially hook squats
  • Adds deep squat capability and reduces lower-back strain.
  • Easier to do intense work while maintaining technique.
• Leg extensions
  • Strong quads isolation.
  • Useful for drop sets because you can take quads to failure with minimal risk.

Hamstrings (deep stretch + posterior-chain builder)

• Romanian deadlift (or straight-leg deadlift if flexible)
  • Deep hamstring stretch + also builds glutes and lower back.
• For isolation:
  • Lying leg curl (speaker’s preference for better tuning/stability)
  • Seated leg curl (also fine—choose what feels best)

Glutes (mostly indirect work; add only if you want more volume)

• Speaker’s stance: glutes generally don’t need much direct work.
• No “S-level” glute isolation is needed if removed (minimal loss).
• If adding volume without heavy systemic fatigue:
  • Leg swings in the simulator
  • Hip presses in the simulator

Calves (full stretch emphasis)

• Standing toe raises (S-level)
  • Better all-around than seated for overall calf emphasis.
  • Use equipment that allows a very deep stretch at the bottom.

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Whole-body “S-level” exercises (not tied to one muscle group)

• Classic deadlift
  • Trains hamstrings, glutes, lower back, traps, grip, core; quadriceps contribute off the floor.
  • High technical demand, but major return when done correctly with smart planning.
• Farmer’s walk
  • Strength + endurance for grip, forearms, traps, core, and posture.
  • Practical for everyday function.

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Presenters / sources

• Presenter: The video speaker (not named in the provided subtitles).