The ULTIMATE Chest Exercise Tier List (Based on Science)

Summary

This video provides a detailed breakdown of various chest exercises, ranking them based on their effectiveness for muscle growth. It discusses common movements like the bench press and its variations (flat, incline, and Smith machine), as well as dumbbell presses, machine exercises, and cable flies. The video highlights underrated exercises like the ring fly and camber bar bench press, providing insights into their benefits and limitations. With research-backed recommendations and practical tips, the video helps viewers select the best chest exercises to optimize their training for muscle development and strength.

Takeaways

• 😀 The bench press is a great compound movement for the chest, but it might not offer the best stretch for the pecs compared to other exercises.
• 😀 The Smith machine bench press can be beneficial as it allows for a deeper chest stretch, removes the skill component, and can be safely done without a spotter.
• 😀 Incline pressing variations, especially the incline Smith machine press, are better for targeting the upper chest and promoting balanced chest development.
• 😀 The floor press is less effective for hypertrophy as it lacks a deep stretch, and the setup can be time-consuming.
• 😀 The guillotine press can help emphasize the pecs more than traditional bench presses, but it requires caution due to shoulder strain and safety concerns with barbells.
• 😀 The incline dumbbell bench press offers a great stretch and can be progressively overloaded safely, but getting heavy dumbbells into position can be challenging.
• 😀 Dumbbell fly presses are an excellent chest exercise as they provide a great stretch and allow for overload, making them effective for building the chest.
• 😀 The push-up is a commonly used bodyweight chest exercise but is limited in loadability, especially for advanced lifters. It can be challenging to overload effectively.
• 😀 The ring fly is an underrated exercise that can be a great alternative to dumbbell flys, providing similar benefits in terms of stretch and resistance profile.
• 😀 The camber bar bench press offers an unlimited stretch and great chest engagement, making it the best chest compound movement despite its slightly lower time efficiency.
• 😀 The reverse grip bench press can be an excellent option for individuals experiencing shoulder pain with traditional bench presses, though it requires extra care for setup and safety.

Q & A

What is the primary function of the bench press?

The primary function of the bench press is to target the chest through horizontal shoulder adduction and some shoulder flexion for the upper pectoral muscles.

Why might the bench press not provide the best stretch for the chest?

The bench press may not provide the best stretch for the chest because the rep ends when the bar touches your chest, and most people are capable of more horizontal shoulder reduction than that.

What benefits does the Smith machine bench press offer compared to the regular bench press?

The Smith machine bench press allows for better focus on pushing close to failure by removing the bar path and skill component. It also provides a deeper stretch for the chest and is safer for those without a spotter.

What does the study by Chabis and colleagues suggest about the incline vs. flat bench press?

The study suggests that the incline bench press is more effective for upper chest hypertrophy, while the flat bench press provides similar results for lower chest growth.

What are the downsides of the floor press as a chest exercise?

The floor press lacks a great stretch and is time-consuming to set up, making it less ideal for muscle building compared to other exercises.

How does the guillotine press target the chest differently from the regular bench press?

The guillotine press targets the chest more effectively by having the bar touch higher on the chest, which shifts the emphasis from the front delts and triceps to the pecs.

What makes the incline dumbbell bench press an effective chest exercise?

The incline dumbbell bench press is effective because it provides a better stretch on the pecs, allows for easy overload, and is safer without a spotter.

Why is the dumbbell press slightly less effective than the incline dumbbell press for chest growth?

The dumbbell press is slightly less effective because it doesn't provide the same stretch and the loading potential is less than the incline version.

What are the pros and cons of using the ring fly as a chest exercise?

The ring fly offers many of the same benefits as the dumbbell fly, such as a good stretch and resistance profile. However, it can be challenging to perform, limiting rep range flexibility, and requires stabilization.

What is the downside of using the reverse grip bench press?

The reverse grip bench press has a higher risk of shoulder strain and requires careful setup and spotter assistance, as the greater shoulder flexion involved makes it more dangerous than the regular bench press.