The Best & Worst Chest Exercises To Build Muscle (Ranked)
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Date: 2022-07-03
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Comments and reviews: 10
Alex
Any chest fly variation is actually a coracobrachialis fly. If you don't believe me, do a fly movement without any weight right now. Indeed, if you do this movement correctly, you will feel your chest contracting thanks to your mind muscle connection.
Long story short, the squeeze you feel while doing a weighted fly is actually your mind muscle connection that create that squeeze, not the actual fly.
At the end of the day, don't over complicate things with coracobrachialis flies. Just do any form of chest press and add some chest press movements with adduction (for example, a cable chest press cross overs.
reply
Any chest fly variation is actually a coracobrachialis fly. If you don't believe me, do a fly movement without any weight right now. Indeed, if you do this movement correctly, you will feel your chest contracting thanks to your mind muscle connection.
Long story short, the squeeze you feel while doing a weighted fly is actually your mind muscle connection that create that squeeze, not the actual fly.
At the end of the day, don't over complicate things with coracobrachialis flies. Just do any form of chest press and add some chest press movements with adduction (for example, a cable chest press cross overs.
reply
Jeremy
I had someone convince me to do bench on the smith machine. He said its a good way to go heavy without a spotter and it was. The down side is that when I rotated the bar to lock the hooks in, both my wrists snapped. The triangular fibril cartilage was crushed and torn and I m still nowhere near my max after 4 years later. Feel like this is a good place to warn people about the experience I had. Another great video Jeff, keep them coming!
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I had someone convince me to do bench on the smith machine. He said its a good way to go heavy without a spotter and it was. The down side is that when I rotated the bar to lock the hooks in, both my wrists snapped. The triangular fibril cartilage was crushed and torn and I m still nowhere near my max after 4 years later. Feel like this is a good place to warn people about the experience I had. Another great video Jeff, keep them coming!
reply
John
Guys I ve got a question. I do OHP, incline DBs then flat DB. I go for a higher intensity when doing the first two. So, 4-6 rep range. But when I reach the flat DB (6-8 reps) I feel like my chest/triceps/shoulders are already fried. Can t even do the same weight I just did for the same reps on incline DB. Should I just replace the flat with some other exercise? Perhaps something more isolation focused
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Guys I ve got a question. I do OHP, incline DBs then flat DB. I go for a higher intensity when doing the first two. So, 4-6 rep range. But when I reach the flat DB (6-8 reps) I feel like my chest/triceps/shoulders are already fried. Can t even do the same weight I just did for the same reps on incline DB. Should I just replace the flat with some other exercise? Perhaps something more isolation focused
reply
SonOfUlti
My number one is probably cable crossover ladder. I do them at the beginning and end of my chest/push days. When I do them at the end, I put the cables in the lower, middle, and then high position to completely go to failure and stretch ever possible fiber of my chest. Feels amazing.
Sometimes, when the gym is busy, I do the single arm press around. #3 on your list. Feels the same to me
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My number one is probably cable crossover ladder. I do them at the beginning and end of my chest/push days. When I do them at the end, I put the cables in the lower, middle, and then high position to completely go to failure and stretch ever possible fiber of my chest. Feels amazing.
Sometimes, when the gym is busy, I do the single arm press around. #3 on your list. Feels the same to me
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r3xSean
a quick summary of this video
Top 10:
10. AMRAP Pushups
9. Dumbbell Stretch Iso-Hold
8. Pec Flye Machine
7. Cable Crossover Ladder
6. Dip
5. Deficit Pushup + Bands
4. Incline Dumbbell Press
3. Press-Around
2. Machine Chest Press
1. Bench Press
Worst:
- Standing Plate Press
- Alternating 1-Arm Dumbbell Press
- Dumbbell Pullover
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a quick summary of this video
Top 10:
10. AMRAP Pushups
9. Dumbbell Stretch Iso-Hold
8. Pec Flye Machine
7. Cable Crossover Ladder
6. Dip
5. Deficit Pushup + Bands
4. Incline Dumbbell Press
3. Press-Around
2. Machine Chest Press
1. Bench Press
Worst:
- Standing Plate Press
- Alternating 1-Arm Dumbbell Press
- Dumbbell Pullover
reply
Steve
It's not my number 1 exercise, but a movement I recently started doing that I really like is the single arm pec deck where I try to get full horizontal adduction of the shoulder and get that pec squeeze at the end of the movement. I've really noticed the difference in my pecs after doing these for a few months.
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It's not my number 1 exercise, but a movement I recently started doing that I really like is the single arm pec deck where I try to get full horizontal adduction of the shoulder and get that pec squeeze at the end of the movement. I've really noticed the difference in my pecs after doing these for a few months.
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assvocado
10) As Much Rep As Possible Push Ups
9) Dumbbell stretch iso hold
8) pec fly machine
7) chest cable fly (3 angles, low mid, high)
6) dip
5) deficit push up with band
4) incline bench
3) press around 8: 04
2) machine chess press
1) bench press
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10) As Much Rep As Possible Push Ups
9) Dumbbell stretch iso hold
8) pec fly machine
7) chest cable fly (3 angles, low mid, high)
6) dip
5) deficit push up with band
4) incline bench
3) press around 8: 04
2) machine chess press
1) bench press
reply
FitLabb
I love cable flys, but find the unilateral version to be even more effective with the larger ROM & additional emphasis on anti rotation in the core. Incline dumbbell press & deficit push-ups are two other personal favorites that I regularly do.
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I love cable flys, but find the unilateral version to be even more effective with the larger ROM & additional emphasis on anti rotation in the core. Incline dumbbell press & deficit push-ups are two other personal favorites that I regularly do.
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Andrew
Doing a dumbbell press in an arc while lying on the floor is my favorite. It kind of combines a press with a fly motion. I've never found anything that activates my whole chest like this does. I also love the Hammer strength machine press.
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Doing a dumbbell press in an arc while lying on the floor is my favorite. It kind of combines a press with a fly motion. I've never found anything that activates my whole chest like this does. I also love the Hammer strength machine press.
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Agus
I've been using the band, single side, bamboo rod, 40 pound weighted chest seesaw to grow my chest for years. It has given me an absolute beast of a chest. I also did bench press and took steroids, but I swear it was the seesaw!
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I've been using the band, single side, bamboo rod, 40 pound weighted chest seesaw to grow my chest for years. It has given me an absolute beast of a chest. I also did bench press and took steroids, but I swear it was the seesaw!
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