Chest Exercise Tier List (Simplified)
Summary
TLDRこの動画では、10年の経験を持つ著者が、自身の体験に基づいて胸のエクササイズをランク付けしています。バーベルベンチプレスやダンベルベンチプレスをSランクに、プッシュアップやリングプッシュアップをAランクに分類しています。逆に、ディクラインダンベルベンチプレスやメディシンボールプッシュアップは低評価のDランクにしています。全体として、理論よりも実際の効果を重視した現実的な評価がされています。
Takeaways
- 🏋️♂️ 脚本中提到了作者根据自己10年的经验对胸部锻炼进行了排名,强调了实际效果而非理论。
- 🥇 平板杠铃卧推被评为S级,因为它提供了接近完美的胸部锻炼效果。
- 🥈 哑铃卧推紧随其后,允许更深层次的拉伸,作者推荐定期交替使用杠铃和哑铃卧推。
- 🚫 下斜哑铃卧推被评为D级,因为其执行难度大,且可能对肩膀造成伤害。
- 🔄 下斜杠铃卧推稍好,但作者警告说如果操作不当可能会伤害肩膀,因此被评为C级。
- 👍 标准俯卧撑被评为A级,但作者指出增加负重可能会变得复杂。
- 💼 加重俯卧撑因负重方式的不便被评为B级,但作者认为这是一个很好的卧推替代品。
- 🤸♂️ 环推俯卧撑被评为S级,特别是手腕向外转动的变体,提供了极佳的收缩感。
- 🚫 药球俯卧撑被评为最差,因为不稳定因素会分散锻炼者的注意力。
- 📈 上斜卧推,无论是哑铃还是杠铃版本,都被评为S级,是作者认为必须做的练习。
- 🕊️ 哑铃飞鸟被评为B级,尽管作者个人不太喜欢,但承认它是一个良好的胸部孤立练习。
- 🤝 绳索飞鸟因持续的拉伸感被评为S级,作者更喜欢它而不是哑铃飞鸟。
- 🚜 地雷推被评为B级,作者喜欢这个练习,但指出它可能不适合初学者,且要注意目标肌肉。
- 🕳️ 夹胸机被视为初学者陷阱,作者认为有更多更好的练习值得关注,被评为C级。
- 🤔 挤压卧推被评为最差,作者认为这是最糟糕的练习之一,建议远离。
- 🏋️♀️ 双杠臂屈伸被评为A级,尽管有些人可能会感到肩膀不适,但作者认为这是一个好练习。
- 🌟 哑铃仰卧飞鸟被评为C级,作者认为它更多是一个拉伸练习,但可以帮助扩展胸腔。
- 💪 胸部推举机被评为A级,作者认为这是一个值得尝试的练习,可以锁定并发挥力量。
- 🔨 史密斯机被评为B级,尽管它提供了稳定性,但可能会引起一些肩部疼痛。
Q & A
質問1: 動画の目的は何ですか?
-この動画の目的は、提供者の10年の経験に基づいて胸のエクササイズをランク付けすることです。科学的な研究よりも実際の効果に基づいてランクを付けています。
質問2: バーベルベンチプレスの評価はどうですか?
-バーベルベンチプレスはすべての胸のエクササイズにおいて最高であり、Sランクとされています。
質問3: ダンベルベンチプレスの利点は何ですか?
-ダンベルベンチプレスはバーベルよりも深いストレッチを提供できるため、筋肉の成長を促進する可能性があります。そのため、Sランクとされています。
質問4: デクラインダンベルベンチプレスの評価はどうですか?
-デクラインダンベルベンチプレスは非常に不便で、多くの欠点があるため、Dランクとされています。
質問5: デクラインバーベルベンチプレスの評価はどうですか?
-デクラインバーベルベンチプレスはダンベルバージョンよりも少し良いですが、肩を傷めやすいのでCランクとされています。
質問6: プッシュアップの利点と欠点は何ですか?
-プッシュアップは優れたエクササイズですが、追加の重量を加えるとやや扱いにくくなります。それでもAランクとされています。
質問7: リングプッシュアップの評価はどうですか?
-リングプッシュアップは非常に挑戦的で、素晴らしい収縮を提供するため、Aランクとされています。
質問8: メディシンボールプッシュアップの評価はどうですか?
-メディシンボールプッシュアップは不安定で、筋肉の成長には不向きなため、ゴミと評価され、最低ランクとされています。
質問9: インクラインベンチプレスの評価はどうですか?
-インクラインベンチプレスは胸のエクササイズの中でも非常に重要であり、Sランクとされています。
質問10: ケーブルフライの評価はどうですか?
-ケーブルフライは絶えずストレッチが効いており、ダンベルフライよりも優れているため、Sランクとされています。
Outlines
🏋️♂️ 胸筋エクササイズランキング
この段落では、10年以上の経験に基づいて、効果的な胸エクササイズをランキングしています。科学的な研究ではなく、実際のトレーニングでの効果を重視しています。バーベルベンチプレスが最高のエクササイズとされ、次にドンベルベンチプレスが続きます。デクラインベンチプレスは、安全上の問題があり、初心者にはおすすめされません。プッシュアップは基本的なエクササイズとして高く評価されていますが、重量を加えると扱いにくくなります。リングプッシュアップは特におすすめされ、腕を外に傾けることで効果的なコントラクションを得られます。
🤔 エクササイズの選択と注意点
この段落では、様々な胸エクササイズの利点と注意点について議論しています。ケーブルフライは定常的なストレッチが魅力的で、ドンベルフライよりも好まれます。ランドマインプレスは好まれるエクササイズですが、初心者には適していません。ペグデッキは初心者向けのマシンとして紹介されていますが、基本エクササイズに集中することが推奨されています。また、スクリーンプレスは避けるべき悪いエクササイズとされ、逆にダイップは高評価されています。ダンベルプルオーバーは独特のエクササイズで、肋骨の拡張にも役立ちます。チェストプレスは力強く推薦され、スミスマシンは安定性がありますが、肩の痛みを引き起こす可能性があるため注意が必要です。
Mindmap
Keywords
💡チェストエクササイズ
💡バーベルベンチプレス
💡ダンベルベンチプレス
💡デクラインベンチプレス
💡プッシュアップ
💡リングプッシュアップ
💡マシントレーニング
💡アイソレーションエクササイズ
💡スミスマシン
💡トレーニングプラン
Highlights
個人経験に基づく胸筋エクササイズのランキング
科学的な研究を参考にせず、実践での効果を基準にランキング
バーベルベンチプレスは最も効果的な胸エクササイズ
ダンベルベンチプレスは深いストレッチが可能
バーベルとダンベルのベンチプレスを定期的に交代する推奨
デクラインダンベルベンチプレスは実用性が低い
バーベルデクラインベンチプレスは肩に負担がかかる
プッシュアップは基本的な素晴らしいエクササイズ
ウェイト付きプッシュアップは荷物を背負う方法が問題
リングでのプッシュアップは効果的
メディシンボールでのプッシュアップは効果が低い
インクラインベンチプレスは必須のエクササイズ
ダンベルフライは個人差によるが、より良いバリエーションがある
ケーブルフライは定常ストレッチが魅力的
ランドマインプレスは両手で行い、胸筋に集中することが重要
ペグデッキは初心者向けに適さない
スクリーンプレスは非常に独特な胸エクササイズ
ダイップは肩に負担がかからず、効果的なエクササイズ
ダンベルプルオーバーは胸筋に独特の影響を与える
チェストプレスは力を発揮しやすいエクササイズ
スミスマシンは安定性があるが、肩に負担がかかる可能性がある
Transcripts
this is my chest exercise tier list I'm
going to be ranking chest exercises
mainly based on my own experience with
them I got 10 years of experience so I
think that I'm pretty qualified you will
not see me reference any BS scientific
studies to see which exercise has the
highest EMG activation or whatever those
guys always say let's actually rank
those exercises by how effective they
are in the real world and not just in
theory on a paper let's start with the
barble bench press I simply love this
exercise it offers everything that you
would want from a chest exercise this is
definitely as close to a Musto exercise
as it gets so this is for sure a steer
for me the brother of barbell bench
press is the dumbbell bench press which
gives you the ability to do a deeper
stretch at the bottom than if you did
the barbell version this could
theoretically result in more gains but I
would say that it's really up to your
preference if you choose the barbell or
the dumbbell version of bench press I
would recommend you to Al alternate
between those two versions every couple
of months as it can help you to break
through plateaus and it can give your
body something a little bit different
which will also make the gym more
enjoyable so the dumbbell bench press is
also a steer for me next is the decline
dumbell bench press I really don't like
when people say what about the lower
chest while recommending the decline
dumbbell bench press this exercise is
just so weird on so many levels sure you
might be like eh that's kind of cool but
you are lifting 20 lb dumbbells try
loading 100 lb dumbbells on the decline
bench by yourself it's almost impossible
you need someone to hand over you the
dumbbells otherwise I would not even
bother so the decline dumbbell bench
press is D tier for me the barbell deine
bench press is for sure a bit better
than the dumble version but if you don't
know what you're doing you will end up
hurting your shoulders I have seen way
to many people doing the barbell digline
bench press in a way where they are
basically putting the bar almost to the
their neck you will 100% mess up your
shoulders this way because the barbell
decline bench press is a little bit
better than the dumbell version I'm
going to put it in the C here but
overall the decline bench press is not
really needed if you are relatively new
to the gym in my mind it's something
that you might consider doing after you
have some years in the gym under your
belt now let's talk about push-ups the
classic push-up is for sure a great
exercise but when you get to the point
where you need to add any additional
weight it can get a bit messy you can
either use a weighted vest but that's
not going to last you very long you will
still need to put a bunch of plates in
your backpack which as I said can get a
bit messy the issue is that plates in
your backpack will be constantly moving
one set they will sit more on your upper
B and the other set they might slip a
little bit lower and that could throw
you off a little bit or in the worst
case the plates on your back can just
completely fall off and you can
seriously injure your yourself but all
of that can be solved with buying a
highquality backpack and being careful
so the push-up SL weighted push-up is a
tier for me it would have been s tier
but the difficulty of putting the plates
on your back takes it down to a this is
also a great replacement for the bench
press if you have some issues with it
for some reason when we are already
talking about push-ups let me tell you
which variation is my favorite one by
the way I'm not going to rank every
single push-up variation because there
is just way too many of them but most of
the variations are pretty good but the
best one in my opinion is the ring
push-ups especially when you turn your
wrists out as you go up this variation
is pretty challenging even without any
additional weight and the contraction is
just simply amazing so it's also a tier
for me but one more push-up variation
that I will mention is the medicin ball
push-up because I want everyone to know
that this exercise is completely garbage
just because of the fact that you are
unstable while doing the exercise which
means that you will have to concentrate
on balancing instead of actually doing
more reps adding the unstable element to
any exercise is completely unnecessary
if your goal is to build muscle so no
squatting on a BOS ball or doing
push-ups on the medicine ball absolute
garbage just don't do it this goes
straight to the science-based here let's
come back to some exercises that are
actually worth doing the incline bench
press is also kind of a must do exercise
in my opinion both dumbbell and barbell
variations are great the same thing that
I said about the bench press applies
here amazing exercise EST steer you can
see that we have still not talked about
any isolation exercises so let's fix
that I will talk about the two most
popular variations let's start with the
dumble fly personally I'm not that big
of a fan of this exercise but that's
purely just my personal bias this is
still a very good isolation exercise but
I think that there are better variations
of this exercise so it's bit for me you
might disagree with me but that's kind
of the point you know the next variation
that I want to talk about is the cable
fly this is the variation that I
absolutely love the constant stretch is
absolutely amazing that's why I prefer
it over the dumble fly so it's for sure
a steer for me next up we have the land
mine press this is actually one of my
favorite exercises but even though it's
one of my favorites I still that it's
not that great for a couple of simple
reasons first of all you should always
do the land mine press with both hands
and not just with one in my opinion and
I also think that the kneeling down
version is way better than the version
where you stand up and then you also got
to really make sure that you are
targeting your chest and not your
shoulders which can be really hard for
people who don't have the experience
with it so this is most likely not
suitable for anyone new to the gym so
even though I'm a fan of this exercise
it's beaer for me next we have the peg
deck I see this exercise as kind of a
noob trap you know when you have no idea
what you're doing so you just jump on
some machine and eh I guess that will
work right I don't think that it's like
atrocious or anything but there are for
sure better exercises than this so you
are better off focusing on the basic
exercises instead of just going from
machine to machine it's C tier at best
and now let me show you this exercise
it's called Squeeze press or something
like that this is one of those exercises
that someone does on Tic Tac and then
everyone goes Bonkers over it but this
is actually one of the worst exercises
ever so please stay away you already
know where this goes yep straight to the
science based here and don't think that
I forgot about dips dips are really good
so I will put them in the a tier the
only reason why they are not in the S
tier is because for some people people
the dips can be very uncomfortable for
their shoulders and also if you get
super strong the dips can get very
awkward when you have to juggle like
three giantic plates between your legs
but at that point you are suffering from
success which is fine now let's talk
about an exercise that is usually pretty
controversial when doing tier lists like
this it's the dumbbell pullover
depending on who you ask you might hear
that it's either completely amazing or
it's absolute garbage my opinion on it
it's that it's more of a light exercise
than a chest exercise but it can for
sure be used as a chest exercise because
it is very unique it offers you the
ability to expand your rib cage which
could actually be something that you
might be interested in this is
definitely not the best chest exercise
but just the fact that it can help you
expand your rib cage makes it at least a
CER exercise for me next up we got the
chest press this exercise is definitely
worth your time you can just lock in and
exert as much power as you can that's
exactly what you want from a chest
exercise if you got access to this
machine definitely give it a shot it's
solid AER and the last exercise is the
Smith machine due to the added stability
of the exercise you can really focus on
just pushing the weight in this sense
it's very similar to the chest press the
issue with this exercise is that it can
cause some shoulder pain because you are
moving the weight in a fixed position
which might not be ideal for some folks
personally I'm not that big of a fan of
this exercise so it goes in the B tier
so this was my chest exercise tier list
do you agree with my rankings what would
you change and are there any exercises
that you think I missed let me know what
you think in the comments below and if
you are interested in effective and easy
to understand training plans that use
all the s exercises check out my website
link in the description and as always a
big thanks to all my supporters on
patreon did you like this video then you
will for sure like this one
[Music]
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