I Ranked Every CHEST Exercise (Best To Worst)
Jeff Nippard・18 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.
Get key ideas from YouTube videos. It’s free
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.
Related videos
House of Hypertrophy
Grow Your Chest: The Most DETAILED Guide on the Internet (72 Studies)
ATHLEAN-X™
Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)
K boges
The Simplest Exercise For A Sculpted Chest, Shoulders, and Triceps
Jeff Nippard
The Best And Worst Back Exercises (Ranked By Science)
Flow High Performance
Free Weights vs Machines for Muscle Growth
Summary
00:00
Ranking Chest Exercises for Muscle Growth
- To rank chest exercises for muscle growth, they must meet three criteria: offer a big stretch with high tension, feel good without causing pain, and have a simple progression.
- The worst chest exercises for muscle growth include the hex press and plate press, as they lack a deep stretch and maximum tension on the pecs.
- The dumbbell pullover, while activating the pecs, is not effective for many in feeling the muscle, making it better for lats than pecs, placed in D tier.
- The bench press, offering high tension and easy overload potential, is effective for pec development, though not everyone may feel the same activation, placed in A tier.
- The incline bench press emphasizes upper pecs and has similar growth results to the flat bench press, placed in A tier.
- The decline bench press targets mid and lower pecs but has less range of motion and may not be as effective for upper pec growth, placed in B tier.
- The flat dumbbell press offers a deep stretch on the pecs, good pump, and easy overload potential, though may become challenging with heavier weights, placed in A tier.
- The machine chest press provides a deep stretch, high tension, and easy overload potential, making it an effective chest exercise, placed in S tier.
- Dips offer a massive stretch on the pecs and various ways to apply progressive overload, though some may find them uncomfortable, placed in A tier.
- PEC fly variations like Cable Crossovers, seated cable PEC flies, and the pec deck machine offer a big stretch on the pecs with smooth tension, with seated PEC fly being the most stable and effective, placed in S tier.
11:35
Optimal Chest Exercises: Dumbbell Flies, Cable Press
- Recent evidence suggests that the stretch in muscle growth is more crucial than contraction, making dumbbell flies a viable option for chest exercises.
- The cable press around fully contracts the pecs, making it a beneficial exercise despite initial awkwardness, earning it a spot in the top tier.
- The floor press is effective for strength but less ideal for chest hypertrophy due to limited range of motion, placing it in the C tier.
