The COOLEST and MOST CRINGE Gym Exercises Ranked

Real doctor, Dr. Pak, joins the tier list wars with the only real tier list that matters. Arguably realer science than all the actual science we do.
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.

[@godsgiftto3arth]

for science, i am going to do a cringe mesocycle and see what happens.

[@hayesdelezene4590]

Perhaps start with 5 RIR and then only touch failure for the second half of your last week of the meso. I’ve heard that gets you extra points when attempting this challenge.

[@moikanos11]

Not me designing my workout based on Dr. Pak's cool exercise list

[@TheGreektrojan]

Tier list content is S tier content and I won't let any of the haters downplay it. Inject it into my veins.

[@gxymxr]

Bench might be C-tier but seeing a girl bench some decent weight is S-tier.

[@robertauclair2278]

Who cares

[@faintedmemo]

@@robertauclair2278 bros saying "who cares" on a coolness tier list lol

[@The_Patbey]

@@robertauclair2278 tough guy huh

[@KurokamiNajimi]

Bench is always S tier but look up Stephanie Sanzo and Jennifer Thompson

[@robertauclair2278]

@@The_Patbey yeah, I'm tough because I don't get giddy every time I see a girl at the gym

[@TerryDellino]

This is S tier trolling

[@quantrilion]

It goes without saying that any exercise in Kyriakos Grizzly fashion automatically goes to S tier. Especially when you match it with the sound effects and the bodybuilding posing in the end

[@RestLess-MinD]

When u hear him screaming grizzlyyyy..U just can’t say can I jump in to do a set!!

[@austinboos5106]

Editing is actually insane some of the most well put together and edited content in the fitness space

[@AlphaLionTrillionaire]

Best video yet. Love the science based comprehensive analysis like this

[@PoiosAftos]

I bet most people can't tell the difference between a bench press and a JM press.

[@faintedmemo]

They just think you're benching with terrible form lol

[@KurokamiNajimi]

If you do the lengthened variation bringing it above your chest then it does look more similar

[@garrettw.lessner4394]

People gonna just think you suck at benching which definitely makes it F tier

[@ew-zd1th]

Weighted pull ups weighted dips, weighted push ups and ohp and especially the olympic weightlifting stuff are really cool looking

[@sakafousi]

FInally someone did a ranking and they ranked them in a somewhat normal distrubution around middle tier. Thank you Pak.

[@Yupppi]

I'm sensing a pattern. Everything I recognize Milo in goes straight into the dumpster. The one cheat code to making barbell back squats looking cool even if you don't squat 200 kg, in my opinion, is if you have mobility to almost touch the floor with your butt without the technique going whack, and especially pausing down there before doing a fast ascent. The weightlifter squat. Without belt, knee sleeves, anything. Just something like black puma shorts, a white adidas t-shirt, classic adidas adistar white weightlfiting shoes, going deep and pausing with powerful ascent and people will notice. Continuing the weightlifting way: Power clean is boring, but when you see someone slam 1,5x that weight into full clean and bounce it back up... That's a badge on the chest. And a snatch at first doesn't look cool when you see someone snatch under 80 kg because of the weight, but then you try yourself and realize that you can't do more than 50 and it looks awful, like an odd forced strict press. But people who do snatch are usually people who have trained it making it look good, very powerful. Both full clean and snatch have that lightning fast pull squatting under the barbell you just pulled chest high. Unrelated to coolness, but I really like bulgarian split squats for home, not gonna miss a nasty session even without the gym and barbell. Maybe needs a kettlebelle but anyway. And can even improve your mechanics for barbell back squat, hooray. However when you see a weightlifter split squat with a 200 kg barbell, you're gonna collect your jaw from the floor. "Pushups aren't cool no matter how much you complicate it" I have to disagree in that handstand pushups are starting to get slightly cool especially without the wall to support. And I'm thinking of all those people who huff and puff to get a single dumbbell to the incline bench and then another and then weaving back and forth to get them up and noticing they can't do a rep or two, that's the image of incline dumbbell bench press in my head. But then again, a pullup to the chest is pretty cool. My summary of the video: exercises where your body moves a long distance and are athletic instead of sitting down look cool, cables look like banned words, anything with Milo is cringe.

[@BuJammy]

Great video. Oh, and thanks for that prescription Dok (it's a lot less swollen now).

[@srm4455]

WEIGHTED CHINS AND PULL UPS C TIER??????? yeah youve gone absolutely nutzo

[@WhopperCheeseDota]

Boring exercise biased towards people that are skinny and don't train legs = lame

[@stefanosx908]

​@@WhopperCheeseDota Not really I've seen big people do them weighted. But yeah it will be easier for a skinnier dude

[@LucidStrike]

​@@WhopperCheeseDotaI train legs 5x/wk, but I've been training advanced calisthenics for a long time, so my pull-up is just really strong. Even with developed legs, I still need the external weight. 🤷🏿‍♂️

[@WhopperCheeseDota]

@@LucidStrike if you think you train legs 5x a week, you probably don't actually train legs at all haha

[@ar23x]

Please put the deadlift in S Tier, it hurts my ego

[@utinsutiwi]

I've been squatting low that I can't hold mid-range squat 😭

[@AlexS_983]

Great job making an approximately normal distribution out of your tier list. Very rare these days To add a few I think an upright row is a solid C tier side delt exercise, it shows that Athlean-X doesn't scare you. Lateral raises are obvious D or E tier, they just don't look cool. Also I think a front or zercher squat is a clear A tier, just cooler than a barbell squat in every way. An incline barbell bench is also a B tier if flat is C tier, loading up 2 plates or more on those always looks impressive. And finally an RDL looks cooler than a standard deadlift in my opinion, would also be one tier higher than a conventional deadlift

[@warrenhenning8064]

For ab exercises, full candlesticks are very difficult and very impressive

[@hayesdelezene4590]

Feels like you may have forgotten the end credits disclaimer that you don’t endorse the use of leg extensions

[@VegetaPrinceOfSaiyans]

Weighted muscle ups for warmups are S tier. Zercher overhead press looks pretty sweet too.

[@Nick-kf3io]

This video is so dumb but i love it 😂

[@JazzEKeez]

Pro tip: Almost any exercise can be moved up 1 tier of coolness if you just throw some chains on it. You can also decrease the coolness of any exercise by 1 tier by throwing bands on it.

[@flow1188]

I Train Harmstrings :D. When they getting big they increase the thickness of the Legs. Chicken Legs are the worst

[@randiestrouse2967]

I knew it was a good idea to subscribe

[@MiguePizar]

I prefer machine exercises for the legs like leg presses and leg extensions, because when I squat or deadlift I feel pain no matter what, and my legs are massive already so that's why I prefer machines for them, so I can train them with full ROM, tempo and to failure without any problem.

[@georgesxuereb]

Best tier list ever constructed

[@Max-op5ch]

Intro is S-tier

[@Trumeris]

Upside down situps(especially from the feet), handstand pushups (especially freestanding)

[@DogginsFroggins]

CnJ and Snatch: Better than you SSS, I have a coach tier.

[@michaellupu2080]

The fact that you didn't include DB and Tbar rows in this list is scientifically curious. And JM presses (which I love) just look like weak bench presses performed poorly by people who don't know the exercise, so it should place under the bench press.

[@limitisillusion7]

Other A-tier exercises: walking barbell lunges, front squats. AA tier: barbell Bulgarian split squats.

[@Pile_of_carbon]

I'd like to add dragon flags as an at least A-tier core exercise, possibly S-tier if done for multiple reps with some flair. Just like a muscle up, it looks like the law of gravity does not apply to you if done well enough.

[@AldoCalrissien]

Seeing as stimulants have a paradoxical effect in ADHD, what do we need to know about the likes of preworkout that may be different for us?

[@gloccry2184]

Leg press is F tier

[@davidstewart4884]

Milo's videos seem highly correlated with low tier. Huh.

[@BuJammy]

They are lovers, but they disagree on how to get swole (when it comes to muscles, that is)

[@Doctharkun]

This is a real s tier list. And yes overhead press is a real testosterone excercise

[@2000jjay]

My favorite teir list video!

[@gre2060]

Deadlifts may be B tier but zercher deadlifts are S+tier

[@streetdogg8206]

This list lacks Dragonflags.

[@shawnpatten6515]

Only the real Chads know

[@teopap6528]

Bro there is one you missed, the favorite exercise of God himself, the one and only zercher-shrug, Kyriakos save us !

[@RestLess-MinD]

I would say s tier for abs..would be dragon flag or candle,with very control rep..

[@stavros_hmgk]

Ouh ρε φίλε, definitely have to disagree with you on Leg Extension here. If you do it with the intensity of a Tom Platz, they're cool for sure IMO.

[@combatcritique]

Seated calf raises are S tier

[@Viking_Raven]

Laying leg curls are the worst of them all imo. Biomechanically ideal position to receive backshots at any moment. Your legs are locked so you can't stop it either. It feels cringy. It looks cringy. This is why this machine is always in a secluded place of the gym where nobody can see you.

[@OakToad]

Squatting is difficult to impossible with my back. Unsure I'll ever surpass 2 and hit 3 plates. Since it's only cringe B tier, who cares anyway.

[@Evernix1]

I’d add reverse-grip bench to A or B tier.

[@liongolder]

You know you're looking at some science based content when even for a non nerd video... Data is kinda evenly distributed around the mean in a Gauss curve.

[@1ExplosionsHurt]

lets go Doc

[@Viking_Raven]

This is all that matters, screw SFR, screw lenghtened bias, feeling cool is where it's at

[@floydroid772]

Barbell row rating is way too low

[@JohnProph]

zercher squats, bent press,

[@TheHybrid350]

great

[@nicholasfevelo3041]

We are rating based on what looks cool?

[@Dr__Pak]

We are rating based on what looks cool?

[@1ExplosionsHurt]

Leg training ''makes face of disgust'' ''Bleh!''

[@platosbeard3476]

Muscle-ups have nothing on explosive high pull-ups

[@kapoioBCS]

Nordic curls full reps with extra weight

[@stoempert]

Aren't muscle-ups purely a CrossFit and calisthenics thing? Might as well throw some ring work in there. An Iron Cross or even harder variations are way cooler. A one armed pull-up is also pretty cool. Or proper snatches and C&J. As far as pure gym exercises go, the big 4 are imo still the coolest (not like anyone cares).

[@tylerjpitt3388]

Nah, squat and deadlift are S tier.

[@kwerby3285]

This ones for all you ego lifters out there 😂

[@RestLess-MinD]

Also for chest to look cool..I would say cables standing ,of all kind

[@PetarVasilev29]

Yes, but are you a REAL doctor....