I Ranked Every CHEST Exercise (Best To Worst)
Jeff Nippard・2 minutes read
Effective chest exercises for muscle growth are ranked based on criteria such as stretch, tension, and progression, with machine chest press and seated cable PEC flies being in the highest tier. While dumbbell pullover and decline bench press may not be as effective, exercises like bench press and flat dumbbell press offer good results for pec development.
Insights
- The effectiveness of chest exercises for muscle growth is determined by factors such as providing a deep stretch with high tension, being comfortable without causing pain, and offering a clear path for progression.
- Different chest exercises, ranging from bench press variations to PEC fly variations, are categorized into tiers based on their ability to activate and stimulate the pec muscles effectively, with considerations for stretch, tension, and ease of overload potential.
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Recent questions
What are the key criteria for ranking chest exercises?
The key criteria for ranking chest exercises for muscle growth include offering a big stretch with high tension, feeling good without causing pain, and having a simple progression. These factors are essential in determining the effectiveness of an exercise in targeting and developing the chest muscles.
Which chest exercises are considered the worst for muscle growth?
The hex press and plate press are considered the worst chest exercises for muscle growth as they lack a deep stretch and maximum tension on the pecs. These exercises do not meet the necessary criteria for effective chest muscle development, making them less ideal choices for a chest workout routine.
What is the effectiveness of the incline bench press compared to the flat bench press?
The incline bench press emphasizes the upper pecs and has similar growth results to the flat bench press. While both exercises are placed in the A tier for their effectiveness in pec development, the incline bench press specifically targets the upper chest muscles, providing a well-rounded approach to chest muscle growth.
Why is the machine chest press considered an effective chest exercise?
The machine chest press is considered an effective chest exercise because it provides a deep stretch, high tension, and easy overload potential. These factors contribute to its placement in the S tier, indicating its superior effectiveness in targeting and developing the chest muscles compared to other chest exercises.
What recent evidence suggests the importance of stretch in muscle growth?
Recent evidence suggests that the stretch in muscle growth is more crucial than contraction, highlighting the significance of exercises that offer a deep stretch on the muscles. This finding underscores the importance of incorporating exercises like dumbbell flies that prioritize stretching the chest muscles for optimal muscle growth and development.
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