Trains front delts first, with real work landing on triceps, core, side delts and more.
These are the weights Forge's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Explosive concentric intent with controlled eccentric maintains shoulder stability and power transfer; 3 s lowering keeps load honest.
Bar path slightly arced; core braced, no excessive lean back.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
Progresses by load: +1.25kg increments — upper-body pressing moves in smaller steps than squats and hinges because the muscles driving it are smaller.
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.