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12, 000 Machine Reveals Best Chest Exercises

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Rating: 4.5; Vote: 2

Here's Betty: a 12, 000 EMG machine who is going to help us determine what the best chest exercises for growth (from upper chest to middle chest to lower chest exercises) ACTUALLY are. EMG stands for electromyography, and it s a way of measuring the electrical activity produced by muscles when they contract. To make sure I run this experiment evaluating my list of chest exercises as best as possible so that we, and you, could actually trust the data (i. e, that these are the best exercises for a bigger chest, I called up a few colleagues and they led me to John, a Master s student specializing in EMG. It was time to prep the experiment to find out what the best chest exercises for growth really are and think about all the variables we had to control. First variable: subjects. Everyone s bodies are slightly different, and the more subjects in study, the more reliable the data. So, I wanted at least 3 subjects in total. Luckily we had Alex and Raza. Raza is more of a beginner so I thought it d be interesting to see how his results compare to mine and Alex s. Next, weight. we had to figure out how much weight we d be using on each chest exercise to ensure that they were equally as challenging. A week before the test date, we all spent a whole day in our gym and figured out our estimated 1 rep max for each exercise. On test day, we d use 70% of this weight for each of the exercises. Plus, we came up with a wager. Before we conducted the experiment to find out what the best exercises for a bigger chest are, the three of us wrote down on a piece of paper what exercises we think will end up being the top 2 for each area of the chest. Once we got the results, we ll compare them to each of our lists and the person who gets the least exercises correct will be dunked into a human body sized Canadian Tundra Death Trap! Here are all the chest exercises we tested: Push-ups Banded push-ups Standing cable fly High to low cable fly Seated cable fly Chest dips Barbell bench press Incline barbell bench press Flat dumbbell press Incline machine press 15 degree incline dumbbell press 30 degree incline dumbbell press 45 degree incline dumbbell press Decline dumbbell press Pinch press Pec deck machine Note: with several variables and just 3 subjects, it s hard to detect any statistical differences. That said, I did average the data and found some really interesting findings that align with a lot of other research. So, let s start with the best upper chest exercises. The top two exercises were both incline dumbbell presses, just at different bench angles. We tested 15 degrees, 30 degrees, and 45 degrees. The lower inclines of 15 degrees and 30 degrees came out on top. Next, middle chest exercises. The first winner is the decline dumbbell press, but not the typical version you see at the gym. We used just a very slight elevation by placing a weight plate underneath the front of the bench. Usually this helps emphasize the lower chest the most. But to my surprise, it did an excellent job of activating the mid chest for all 3 of us. The other winner was the seated cable fly. In this case we put the cable handles at chest height. Finally, the lower chest exercises. Here I expected high to low cable flyes to win, because tension from the cable aligns well with the lower chest fibers. While it did end up scoring well, seated cable flyes came out on top. This might be because it s a more stable setup, with the tension from the cable still aligning quite well with the lower chest. The other winner was once again the decline dumbbell press, suggesting that the very slight decline aligns the press very well with both the middle and the lower fibers of the chest.
Date: 2022-11-15

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Comments and reviews: 12

Voltss
My guesses of which exercises produce most activity before watching the results; Upper chest: 30 degree incline DB press and incline machine press. For the mid chest: flat DB press and barbell bench press. For the lower chest: chest dips and high to low cable fly.
Loved the video so far and I'll now watch the results.
EDIT: Alright guess I'll start doing decline db presses now, and I would have had to go in the ice bath.
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Sarah
I love all of your videos, Jeremy. Thanks for doing such an excellent job reviewing the literature for us. And now, conducting your own science - woohoo! I have one HUGE ask and I saw another commenter ask for this, too - please, please, please, include women in your testing. We are forever getting left out of studies. Also, perhaps have a variety in the age of the participants?
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Svetozar
Great video. Results are as I have been expected. For me slihtly decline press works better than flat for midle chest, also 15 degrees incline works best for midle and upper chest, because my poor back mobility. With small incline I can arch better and have better chest contraction. Thanks Jeremy!
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Jaja
Didn t know your were a Pinoy.
I just recently started the low decline and really feel the difference and pump.
Thanks for the info cause I was still on the edge if I still needed to hit a true flat and some chest dips. Now I know I don t really need to.
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Fredrik
I am currently doing a transformation based on alot of stuff from this chanel. And I can really recommend diving deep and watching some videos here before you make your routine. Inspiering, educational and now also fun. Brilliant bud! Love from Norway!
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Curious_
In my opinion and experience the best chest exercise is you can do over years without hurtself. Bench press with barbell i hurt myself and coulnd build big chest. But with other exercise i could. My anatomy allowed it
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Andrew
I was actually surprised how low the chest dip scored for the lower chest. Along with me guessing flat dumbbell press over the decline press for mid chest, I at least got 4 right.
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Goat
Best Chest Exercises
Barbell Bench Press.
Dumbbell Bench Press.
Incline Bench Press.
Decline Press.
Machine Chest Press.
Push-Up.
Dip.
Chest Fly.
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Deidre
Would love to see a female subject since most studies are done with male subjects and the women are left guessing (hormone differences, etc. Thanks!
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MTN
Awesome science the heck out of it. I hate listening to muscle heads who think they know what they are talking about cause they roid lol
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Integra
Wait you tested the Upper, Middle and lower chest. but didn t test the Inner chest? I guess the Inner chest doesn t exist
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Rodi
Can we use that machine to check if we can maximize growth in areas sun don't shine? You know. I mean your. the hand?
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