zakruti.com » Sport, fitness, workout » Jeff Cavalier

Upper Chest Exercises Ranked (BEST TO WORST)

video description

Rating: 4.0; Vote: 1

m going to break down some of the most popular upper chest exercises that people perform to grow the clavicular head of the pecs. You may be surprised to learn that some of the ones most often done are the ones that really don-t provide the muscle growth and strength you-re after. As always, it-s important to define what the characteristics of a great upper chest exercise are. First, the exercise must be capable of either driving strength gains or size gains, or ideally both. The strength is going to come from those chest exercises that allow for progressive overload. That said, some smaller isolation chest exercises are going to do a great job of creating hypertrophy and cannot be ignored in the overall ranking. Above all else, these exercises for upper chest must be safe to perform. What good is an exercise if it isn-t capable of keeping your shoulders healthy while performing it. Lastly, the equipment required to perform the movement is considered. This is not the most important criteria but it does factor in to the overall ranking so that I can make sure as many people as possible can perform these chest exercises. That said, let-s start breaking down the list. WORST - IG chest swipe workouts - Guillotine Press - Incline Flys - Incline Crucifix Flys Whether it-s your favorite IG -trainer- or fancy chest movement they are talking about or simply a continued infatuation with the dumbbell fly despite heavy suggestions to seek an alternative, this group of upper chest exercises are either biomechanically improper or just dangerous to the health of your shoulders. BETTER - Cavaliere Crossover - Kneeling Landmine Presses - Decline Pushups In the better chest exercise category we have three exercises for the upper chest that are good. They are not the best but they will provide anyone that does them with results. They just shouldn-t be the only exercises you perform for your upper pecs. The Cavaliere Crossover is limited by the range of motion but closely mimics the fiber direction of the upper clavicular fibers of the chest. The Kneeling Landmine Press gives those with shoulder pressing pains an option that doesn-t hurt. The Decline pushup is a great bodyweight chest exercise but is ultimately limited by it-s inability to produce top end strength. BETTER STILL - Upper Chest Pullover - UCV Raise - DB Incline Squeeze Press The Upper chest pullover is a great back exercise for the upper chest. That-s right, for the upper chest. It-s understandable that someone lacking a knowledge in anatomy and physiology may overlook the capabilities of this exercise but that is why I-m happy to explain it again in this video. The UCV Raise takes the limitations of the Cavaliere Crossover and helps to add the additional range of motion to make it even better. The DB Incline Press with a squeeze adds some adduction stress to the movement for better chest muscle activation. ALMOST BEST - Incline Cable Press - Low to High Cable Crossover - Underhand DB Bench Press The incline cable press is probably the most slept on chest exercise. It resists not only the flexion of the arm but the adduction of the arms at the top making it one of the highest tension chest movements you can perform. The Low to High Cable Crossover is an amazing movement for targeting the specific fibers of the upper chest due to the orientation of the fibers in this head of the chest. The underhand bench press has been shown to hit the upper chest 30 percent more effectively than some versions of the incline bench press. BEST - Incline DB Press - Incline Bench Press That said, the awkwardness of the underhand position of the dumbbells still makes the traditional incline bench press performed from a 30-45 degree angle to be the best exercise for the upper chest. If your strength exceeds that which you have access to in dumbbells, then you should switch to the barbell incline bench press instead. The slightly lower adduction is enough to keep the dumbbells at the top if the strength still allows them to be a challenge. If you-re looking for a complete workout plan and meal plan that will help you to build a ripped, athletic chest be sure to head to athleanx. com via the link below. Use the program selector to find the plan that matches your current goals and start building high performance muscle starting today. If you-re looking for a ranking of all the best chest exercises as well as complete chest workouts or a perfect chest workout, be sure to
Date: 2022-04-22

← The ONLY 3 Things You NEED to Get in Shape!

The Smartest Way to Get a 6 Pack (MY BEST TIPS) →

Related videos

Why 90% Of People Never Get Lean (It's Not Genetics)

• Jeremy Ethier

This is Why You’re Not Growing!

• Ryan Humiston

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

This place is like Disneyland for adults! #stemcells #health #longevity

• Ryan Humiston

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

The Only 25 Exercises You Ever Need

• Jeff Nippard

Comments and reviews: 10

Toby
Hi -ATHLEAN_X, I was just wondering if these exercises would put a lot of strain on the shoulders too? Im unfortunately Epileptic and the side effects of my seizures are that I dislocate my shoulders, making it forever hard to have stable and secure shoulders. As a result I find it very hard doing shoulder exercises or anything that could be potentially taxing on them as it could end up with my shoulders popping. So I was wondering, out of this list, which ones upper chest exercises would you suggest I try? I can 100% say that i cant do incline bench press (only on smith machine, or and overhead pressing. Ill be amazed if i get a response from you, hopefully I do, thank you ----
reply

Chuck
Can you recommend a video for how to strengthen lower back muscles after surgery for L5/S1? I've just been getting back into the gym and I've been working my abs a lot more and incorporating lower back raises all without problems, but I did them yesterday and I made myself slightly crooked again - hips pushing out to right. Don't think it's bad form, just think the muscles are so unused/weak and becoming extremely tight. I have plenty of stretches from my time in PT but not really sure the best strengthening exercises after surgery that won't aggravate anything.
reply

Phil
I used to do low to high crossovers (minus the actual crossover as I couldn't comfortably alternate at that angle. Then I saw lots of guys doing low to 'mid'. I thought they were dumb and weren't doing it right. Then one day (outside the gym with no weights) started performing the motion of low to high. Then I tried low to mid. Then back to low to high. I noticed that I totally lost a feeling of contraction once I got above nipple line. Then back to low to mid and there it was. Now I just do low to collar bone. (as well as high to low and mid to mid)
reply

Dukuhan
To everyone out there who is really wanna get information this guy is the worst u can possibly watch. First when i started lifting and calisthenics i was watching this mf and to him he doesnt want u to improve fast or normal as u could instead he wants u to do watch his videos inch by inch to get full filled with bunch of crap in your head and get confused so that when he actually shows something good u get dependent to him, with this long lasting useless videos he makes u forget whats good for u
reply

GAM3RS
Hey Jeff! I-m a big fan. As far as I can tell, you rarely, if ever, mention the pec deck. Can you do a video for us on the pec deck? Pros, cons, what types of decks are better (bent arm vs straight arm? I recently bought a used universal gym so I could have some cables in my home gym, and it came with fly handles. Should I be using them? I have to admit, I feel like they-ve been helping with my overall chest growth.
reply

Harvey
Question from me. I feel better activation from the incline BB press as opposed to DB incline press. I feel like it is because when using a bar I can keep my lats and shoulders locked back as you would with bench press, but when I try to go full extension with DBs my shoulders start to take over if that makes sense. Is that part of the DB incline press or is there a technique tip that I-m missing?
reply

Tommy
I-ve been lifting for years. I-ve tried dumbbell pull overs time and time again, and I just cannot ever feel that exercise in my chest. I-ve watched countless videos, read articles, tried every way. I guess I just can-t get that motion or movement down. The only place I-ve ever felt it is my lats. Not even a tiny bit in my chest. Anyone else struggling with this too?
reply

473isf
Jeff, absolutely LOVED your video's on the -Best to Worst-! By chance do you have or could you do video's along the same line with exercises in the Leg's and Back? Your other video's in that same series were CRAZY helpful! Looking forward to hearing back from you on this issue. Cliff
reply

Mike
Famous trainer Vince Gironda (Iron Guru) created the neck or guillotine press over 60 year ago - claimed it was a great chest exercise - guy trained several top pro bodybuilders. Go slow, light weight to avoid shoulder injury. I've personally found it very effective.
reply

Mykolas
Do the leg edition of ranked exercises! Including the likes of squat, front squat, deadlifts, RDLs, glute ham raises, leg extensions and curls (i know they're inferior, goblet squats, bulgarian split squats, DB or BB lunges, hip bridges etc.
Thanks!
reply

Add a review, comment