The Best And Worst Chest Exercises (Ranked By Science)

Summary

In this fitness-focused script, the speaker evaluates and ranks various chest exercises based on three criteria: deep stretch and high tension, a good 'feel' without causing pain, and the ability to progressively overload. Exercises like the hex press and plate press are deemed ineffective, receiving an 'F' tier rating. Conversely, the machine chest press, dips, and seated cable pec flies are highly praised for their effectiveness, earning 'S' and 'A' tier rankings. The script concludes by recommending the machine chest press as the best exercise for chest growth and the plate press as the least effective.

Takeaways

• 😎 To be considered effective, a chest exercise should provide a deep stretch, high tension, and a smooth resistance profile.
• 🙅‍♂️ The hex press is rated poorly because it lacks a deep stretch and maximum tension, potentially causing more harm to the inner chest.
• 🤔 The dumbbell pullover, despite some activation of the chest, is not favored due to the lack of chest sensation and is better suited for back exercises.
• 🏋️‍♂️ The bench press is highly regarded for its ability to overload and its effectiveness on the chest, though it may cause shoulder discomfort for some.
• 📈 The incline bench press is almost in the top tier due to its ability to target the upper chest without neglecting the mid and lower pecs.
• 🔽 The decline bench press is seen as less effective due to its limited range of motion and less emphasis on the upper pecs.
• 💪 The flat dumbbell press is praised for its deep stretch and mind-muscle connection but may be limited for advanced lifters due to equipment constraints.
• 📊 Machine chest press is awarded the highest rank for its stability, deep stretch, and ease of progressive overload.
• 🤸‍♂️ Dips are considered excellent for chest stretch and tension but may not feel as smooth as other exercises, placing them just below the top tier.
• 🚫 Push-ups, while convenient, are not the most effective for chest growth once an individual becomes stronger, due to the limited range of motion and difficulty in progressive overload.

Q & A

What are the three criteria an exercise must meet to be effective for chest muscle growth according to the script?

An effective chest exercise must provide a big stretch with high tension, feel good without causing pain, and have a simple progression for overloading.

Why does the script rank the hex press in the F tier?

The hex press ranks in the F tier because it does not offer a big stretch in the pectoral muscles due to the arms not fully extending, and it does not provide maximum tension as the triceps take over.

What is the author's opinion on the dumbbell pullover for chest exercises?

The author does not feel their pectoral muscles engage during the dumbbell pullover and does not see top bodybuilders include it in their chest routines, thus ranking it in the D tier.

How does the script justify the bench press's effectiveness for chest growth?

The script justifies the bench press's effectiveness by stating it offers high tension on the pecs, is easy to overload, and feels good, despite some shoulder discomfort for some people.

What are the differences between the flat, incline, and decline bench press according to the script?

The script suggests the flat bench press is effective for overall pec development, the incline bench press slightly emphasizes the upper pecs, and the decline bench press targets the mid and lower pecs more, but is less favored due to less range of motion and potential for upper pec growth.

Why does the script rank dips in the A tier despite some downsides?

Dips are ranked in the A tier because they offer a massive stretch on the pecs, high tension, and many ways to apply progressive overload, despite some people experiencing shoulder discomfort.

What is the script's stance on push-ups for chest muscle growth?

The script considers push-ups a decent beginner exercise but not ideal for advanced lifters due to difficulty in overloading and limited stretch on the pecs.

How does the script evaluate the guillotine press for chest exercises?

The script likes the guillotine press for its ability to stretch the pecs better than other barbell presses but ranks it in the F tier due to the potential hazard of dropping the bar on the neck.

What is the script's opinion on using the Smith machine for chest exercises?

The script views the Smith machine as an effective alternative to the standard bench press, offering the same benefits with the added confidence to push closer to failure.

Why does the script rank cable crossovers and seated cable pec flies differently?

Cable crossovers are ranked in the A tier for their stretch and tension but slightly less stable due to body pullback. Seated cable pec flies are in the S tier for their stability and direct tension application to the pecs.