I Ranked Every CHEST Exercise (Best To Worst)
video description
Date: 2024-03-12
Related videos
Comments and reviews: 20
juliafloridausa
S tier
04: 34 Machine Chest Press
S tier
10: 48 Seated Cable Pec Flye
A tier
01: 47 Bench Press
02: 32 Incline Bench Press
03: 34 Flat Dumbbell Press
04: 14 Incline Dumbbell Press
05: 07 Dips
06: 45 Deficit Pushups
08: 49 Dumbbell Guillotine Press
09: 27 Smith Machine Bench Press
09: 46 Incline Smith Machine Bench Press
10: 13 Cable Crossovers
11: 08 Pec Deck
11: 31 Dumbbell Flye
12: 12 Cable Press-around
B tier
02: 56 Decline Bench Press
04: 23 Decline Dumbbell Press
06: 29 Banded Pushups (this one is missing in the complete of the tier list at the end)
C tier
05: 50 Pushups
13: 07 Floor Press
D tier
01: 16 Dumbbell Pullover
07: 00 Plyometric Pushups
F tier
00: 48 Hex Press
07: 23 Guillotine Press (this one is missing in the complete version of the tier list at the end)
09: 07 1-Arm Dumbbell Press
12: 42 Cross-body Standing Dumbbell Flye
F- tier
01: 09 Plate Press
reply
S tier
04: 34 Machine Chest Press
S tier
10: 48 Seated Cable Pec Flye
A tier
01: 47 Bench Press
02: 32 Incline Bench Press
03: 34 Flat Dumbbell Press
04: 14 Incline Dumbbell Press
05: 07 Dips
06: 45 Deficit Pushups
08: 49 Dumbbell Guillotine Press
09: 27 Smith Machine Bench Press
09: 46 Incline Smith Machine Bench Press
10: 13 Cable Crossovers
11: 08 Pec Deck
11: 31 Dumbbell Flye
12: 12 Cable Press-around
B tier
02: 56 Decline Bench Press
04: 23 Decline Dumbbell Press
06: 29 Banded Pushups (this one is missing in the complete of the tier list at the end)
C tier
05: 50 Pushups
13: 07 Floor Press
D tier
01: 16 Dumbbell Pullover
07: 00 Plyometric Pushups
F tier
00: 48 Hex Press
07: 23 Guillotine Press (this one is missing in the complete version of the tier list at the end)
09: 07 1-Arm Dumbbell Press
12: 42 Cross-body Standing Dumbbell Flye
F- tier
01: 09 Plate Press
reply
shmuckling
On paper the best should be the inclined dumbbell fly:
1. laying back on a bench at a 30-45 degree angle feels as stable as it gets, it's literally a position you can fall asleep in,
2. the lever arms(also being the lifter's actual arms LOL ) move from being directly underneath the weight at the top position to being perpendicular to the pull of gravity at the bottom, so the highest forces are present at the stretched position,
3. the exercise is really only limited by the chest muscles and not by much else, with emphases on the upper pecs,
For the average lifter who also wants to feel strong aside from optimizing muscle growth - the inclined dumbbell press is probably king. For me: the deficit push-up is my favorite, but that's a personal bias - the fatigue added by the need to engage the core to keep the torso straight through the movement makes it less than optimal, but I just find them fun and they're easy to set up at home in a hurry.
reply
On paper the best should be the inclined dumbbell fly:
1. laying back on a bench at a 30-45 degree angle feels as stable as it gets, it's literally a position you can fall asleep in,
2. the lever arms(also being the lifter's actual arms LOL ) move from being directly underneath the weight at the top position to being perpendicular to the pull of gravity at the bottom, so the highest forces are present at the stretched position,
3. the exercise is really only limited by the chest muscles and not by much else, with emphases on the upper pecs,
For the average lifter who also wants to feel strong aside from optimizing muscle growth - the inclined dumbbell press is probably king. For me: the deficit push-up is my favorite, but that's a personal bias - the fatigue added by the need to engage the core to keep the torso straight through the movement makes it less than optimal, but I just find them fun and they're easy to set up at home in a hurry.
reply
tonymontana2016
Hard disagree on the placing decline barbell bench. I know you said there's no research comparing decline bench to flat/incline, but we can infer that the decline bench is less effective than flat/incline due to its smaller ROM and the over emphasis on middle/lower pec for most people (I prefer to call these sternal fibers. So, why would you point someone to an exercise that is all but guaranteed to be less effective There is no situation I would recommend the decline bench to anyone EXCEPT if they cannot perform flat or incline barbell at all. Even then, I would point this hypothetical person to dumbbells, smith machine, machine press, plate loaded machine press and way before all of those DIPS first for chest hypertrophy. I just see no place for decline bench in anybody's routine. I believe the decline barbell bench is a D/F tier exercise. Video still fire.
reply
Hard disagree on the placing decline barbell bench. I know you said there's no research comparing decline bench to flat/incline, but we can infer that the decline bench is less effective than flat/incline due to its smaller ROM and the over emphasis on middle/lower pec for most people (I prefer to call these sternal fibers. So, why would you point someone to an exercise that is all but guaranteed to be less effective There is no situation I would recommend the decline bench to anyone EXCEPT if they cannot perform flat or incline barbell at all. Even then, I would point this hypothetical person to dumbbells, smith machine, machine press, plate loaded machine press and way before all of those DIPS first for chest hypertrophy. I just see no place for decline bench in anybody's routine. I believe the decline barbell bench is a D/F tier exercise. Video still fire.
reply
TheMainCharacter
For any one looking for the actual list instead of pictures like i was
S Tier: Machine Chest Press, Seated Cable Pec Flye
A Tier: Bench Press, Incline Bench Press, DB Bench Press, DB Incline Bench Press, Dips, Deficit Pushups, DB Guillotine Press, Smith Machine Bench Press, Incline Smith Machine Bench Press, Cable Crossovers, Pec Deck, DB Flye, Cable Press Around
B Tier: Decline Bench Press, Decline DB Bench Press, Banded Pushups
C Tier: Push ups, Floor Chest Press
D-F Tier: No
reply
For any one looking for the actual list instead of pictures like i was
S Tier: Machine Chest Press, Seated Cable Pec Flye
A Tier: Bench Press, Incline Bench Press, DB Bench Press, DB Incline Bench Press, Dips, Deficit Pushups, DB Guillotine Press, Smith Machine Bench Press, Incline Smith Machine Bench Press, Cable Crossovers, Pec Deck, DB Flye, Cable Press Around
B Tier: Decline Bench Press, Decline DB Bench Press, Banded Pushups
C Tier: Push ups, Floor Chest Press
D-F Tier: No
reply
shanecampbell7240
Jeff read this! Just watched your video of ranked chest exercises and on the cable crossover I totally agree it is a great exercise but loading is difficult do to the weight will just pull your whole body back, I found a solution that helps which is do it while wearing a weight belt loaded! Definitely helps hold me in position to counteract the force pulling me back. I hope to see you try it on one of your videos and give me a shout out. Thanks for all you do.
reply
Jeff read this! Just watched your video of ranked chest exercises and on the cable crossover I totally agree it is a great exercise but loading is difficult do to the weight will just pull your whole body back, I found a solution that helps which is do it while wearing a weight belt loaded! Definitely helps hold me in position to counteract the force pulling me back. I hope to see you try it on one of your videos and give me a shout out. Thanks for all you do.
reply
user-sx8zx8os3i
1: 32 i wouldnt agree that most of the bodybuilders were doing db pullover for back. I just looked at the chest training of the 3 most popular bodybuilder (arnold, ronnie, cutler) and they all did db pullover for chest, not back. Even if you look at for examaple Dorian, Milos, Mike mentzer, yes, they did pullover for back, but it was never the dumbell pullover, it was machine that has much better ressistance profile for lats.
reply
1: 32 i wouldnt agree that most of the bodybuilders were doing db pullover for back. I just looked at the chest training of the 3 most popular bodybuilder (arnold, ronnie, cutler) and they all did db pullover for chest, not back. Even if you look at for examaple Dorian, Milos, Mike mentzer, yes, they did pullover for back, but it was never the dumbell pullover, it was machine that has much better ressistance profile for lats.
reply
AakarVerma
great analysis, but i dont agree with dumbbell press being in A and not S. U mentioned the reason that it gets difficult to load for advanced lifters as it becomes uncomfortable to hold big dumbbells. I think if u put out analysis, you should consider majority people and not advanced lifters pressing 100 pounds. Majority people dont lift those heavy dumbbells and Dumbbell presses deserves to be in S for sure.
reply
great analysis, but i dont agree with dumbbell press being in A and not S. U mentioned the reason that it gets difficult to load for advanced lifters as it becomes uncomfortable to hold big dumbbells. I think if u put out analysis, you should consider majority people and not advanced lifters pressing 100 pounds. Majority people dont lift those heavy dumbbells and Dumbbell presses deserves to be in S for sure.
reply
davidfiddleman2312
Well done Jeff! My favorite body part to train and glad to see so many A tier exercises. I don’t do any of the C to F variations and good to see the machines so highly rated - love the bench press, but getting better at both Smith machine and regular machines and they are definitely safer and can be pushed harder - still have plenty of room for growth especially on technique but good stuff!
reply
Well done Jeff! My favorite body part to train and glad to see so many A tier exercises. I don’t do any of the C to F variations and good to see the machines so highly rated - love the bench press, but getting better at both Smith machine and regular machines and they are definitely safer and can be pushed harder - still have plenty of room for growth especially on technique but good stuff!
reply
user-dj6rk2yv7i
From pressing aspects and compound movements the best by FAR are the hammer strength bench press, and the slight decline dumbbell bench press. Slight decline is the best angle for overall chest development by far. If one had to chose ONLY one exercise for the pressing movement, that should be a slight decline dumbbell bench press or a flat hammer strength bench press or decline.
reply
From pressing aspects and compound movements the best by FAR are the hammer strength bench press, and the slight decline dumbbell bench press. Slight decline is the best angle for overall chest development by far. If one had to chose ONLY one exercise for the pressing movement, that should be a slight decline dumbbell bench press or a flat hammer strength bench press or decline.
reply
DANA-lx8cv
My chest program is pretty much heavy flat bench, heavier flat bench, and super heavy flat bench, lol. I throw in some other movements from time to time for variety or to get some extra volume in, but my whole program is basically built around flat bench and my chest is probably the highlight of my physique. Plus, who doesn't want a big bench
reply
My chest program is pretty much heavy flat bench, heavier flat bench, and super heavy flat bench, lol. I throw in some other movements from time to time for variety or to get some extra volume in, but my whole program is basically built around flat bench and my chest is probably the highlight of my physique. Plus, who doesn't want a big bench
reply
SimonSays192
Hey Jeff, thx for the detailed video!
One observation, I often do the cross body cable fly (similar to 12: 45 you did with the dumbbell) and it feels AMAZING.
Big stretch on pecks, burning, great mind muscle connect! What are your thoughts on this exercise, since it is not mentioned Id rank it A tier, as a great finisher! Best.
reply
Hey Jeff, thx for the detailed video!
One observation, I often do the cross body cable fly (similar to 12: 45 you did with the dumbbell) and it feels AMAZING.
Big stretch on pecks, burning, great mind muscle connect! What are your thoughts on this exercise, since it is not mentioned Id rank it A tier, as a great finisher! Best.
reply
ozzy6162
Thankfully The Guillotine Press or The Gironda Neck Press is an old exercise so not many people know about it. However, after watching Jeff's video, if you'd like to be troubled by shoulder problems from now on (eg: impingement) then you can now include it in your workout. Feel free to send the repeated rehab bills to Dr Mike Israetel.
reply
Thankfully The Guillotine Press or The Gironda Neck Press is an old exercise so not many people know about it. However, after watching Jeff's video, if you'd like to be troubled by shoulder problems from now on (eg: impingement) then you can now include it in your workout. Feel free to send the repeated rehab bills to Dr Mike Israetel.
reply
parasmisri
Decline db bench press is best excercise - beacuse in that -15 angle all muscles of chest recruitment is 100%
My top checklist -
1. Bench press
2. Incline bench press
3. Incline db bench press
4. Decline db bench press
5. Chest press machine
6. Cable chest press
7. 100 pushups, legs on bench type
reply
Decline db bench press is best excercise - beacuse in that -15 angle all muscles of chest recruitment is 100%
My top checklist -
1. Bench press
2. Incline bench press
3. Incline db bench press
4. Decline db bench press
5. Chest press machine
6. Cable chest press
7. 100 pushups, legs on bench type
reply
jeffnippard
Like it or not chest training is pretty simple and boring. A great movement I’ve adopted is doing incline leverage machine chest adduct press (adduction using daisy chain handles, pressing motion with decent amount of adduction. No need for these gimmicky tik tok clown influencer nonsense movements
reply
Like it or not chest training is pretty simple and boring. A great movement I’ve adopted is doing incline leverage machine chest adduct press (adduction using daisy chain handles, pressing motion with decent amount of adduction. No need for these gimmicky tik tok clown influencer nonsense movements
reply
JCSX777
Good guy Jeff uploading this on national chest day aka monday for all the bro splitters haha.
This video was exactly what I needed. Whenever I start to get analysis paralysis, your videos always help give me a much more grounded, clear and concise direction to head towards my goals. Thank you man!
reply
Good guy Jeff uploading this on national chest day aka monday for all the bro splitters haha.
This video was exactly what I needed. Whenever I start to get analysis paralysis, your videos always help give me a much more grounded, clear and concise direction to head towards my goals. Thank you man!
reply
user-nc6qt3cp1t
Is biomechanical speak most of you there experience shoulder pain during presses most likely have an anterior rotated shoulder gyrtle if you adequately stretch your pec minor and subscapularis it should really help it however if you have had prior shoulder injuries this may not apply
reply
Is biomechanical speak most of you there experience shoulder pain during presses most likely have an anterior rotated shoulder gyrtle if you adequately stretch your pec minor and subscapularis it should really help it however if you have had prior shoulder injuries this may not apply
reply
asmundsand2565
My favorite chest exercise is one you could have mentioned. The smith machine guillotine press. On my gyms smith machine I can put the safety pins so the bar stops 1cm above my neck, this just makes the exercise feel amazing, huge stretch and amazing for lengthened partials at the end
reply
My favorite chest exercise is one you could have mentioned. The smith machine guillotine press. On my gyms smith machine I can put the safety pins so the bar stops 1cm above my neck, this just makes the exercise feel amazing, huge stretch and amazing for lengthened partials at the end
reply
calebcrittenden
Thank you for putting the Smith bench in s tier. I'm always trying to convince dudes in the gym who bench with no spotter to give it a shot because you'll feel way safer building progressive overload instead of just coming back every week to lift the same.
reply
Thank you for putting the Smith bench in s tier. I'm always trying to convince dudes in the gym who bench with no spotter to give it a shot because you'll feel way safer building progressive overload instead of just coming back every week to lift the same.
reply
rodidoesburg4061
JeffNippard what do you think of the lower to higher cable flyes I see a lot of younger people do them, but it seems a lot like the cross-body standing dumbell flye. It also seems kinda useless to me, or not as great of a stimulance as most people think.
reply
JeffNippard what do you think of the lower to higher cable flyes I see a lot of younger people do them, but it seems a lot like the cross-body standing dumbell flye. It also seems kinda useless to me, or not as great of a stimulance as most people think.
reply
deeel1364
Great educational video fella! The plate press and single Dumbbell crossover are 2 of the mosr dumbest movements in the universe.
However the Hex press has some kudos when inclined and used as a superset finisher following a lengthend partial Incline fly.
reply
Great educational video fella! The plate press and single Dumbbell crossover are 2 of the mosr dumbest movements in the universe.
However the Hex press has some kudos when inclined and used as a superset finisher following a lengthend partial Incline fly.
reply
Add a review, comment
Other channel videos
