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INCREASE STRENGTH IN ANY EXERCISE ???
Please follow @bodybuilding.tricks for more great content!!?? Research quite clearly shows that you make better progress in exercises you perform first in your training [1]. A good example of this is a 2012 study [2]. The researchers found that when the bench press was prioritized over tricep extensions, bench press strength increased more. Most likely because the participants simply were less fatigued during the bench press.
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So if you want to focus on improving a certain exercise, it makes sense to perform this exercise first in your training. This is what I’ve personally done with the overhead press, but also holds true for other exercises like the incline press (swipe left for a simple example).
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Now, if we speak about exercise order in general, it also makes sense to prioritize mostly multi-joint (compound) exercises over single-joint (isolation) exercises. Compound exercises engage multiple muscle groups and provide the greatest overload, so they simply give the most bang for your buck [3].
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An exception is when you consider an isolation exercise important for reaching your training goals (like bringing up a lagging body part). Say you want to bring up your calves, then doing calf isolation work at the start of your leg day can be a good idea. So there is a time and place for prioritizing isolation lifts.
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