Upper Chest Exercises Ranked (BEST TO WORST!)
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- เผยแพร่เมื่อ 9 ม.ค. 2022
- If you are looking for chest exercises that help you to build a bigger upper chest, then you are going to want to watch this video. Here, I’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.
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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 subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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While building your upper chest will give you fuller looking pecs; if you want DEFINED pecs, you'll need to check out the lower chest solution right here => th-cam.com/video/wMmy2MlH55U/w-d-xo.html
Worst:
Instagram Chest Swipes
Guiuotine Press 2:48
Incline Flys 3:39
Crucifix Flys 4:00
Better:
Decline Pushup 4:38
Kneeling Landmine Press 5:17
Cavaliere Crossover 5:59
Better Still:
DB UCV Raise 6:55
DB Incline Squeeze Press 7:33
Upper Chest Pull over 8:20
Almost Best:
Underhand DB Press 9:31
Incline Cable Press 10:36
Low to High Crossover 11:41
Best:
Incline BB/DB Press 12:34
Thank u sir
Hero
Thanks for making this list. It's very helpful.
Thank you
Thank you!
I feel like Jeff has literally covered every single topic and did every video possible, but somehow he keeps making new content 😂
@Nathan You are correct, but Jesse is bigger in every sequel !
He progressively overloads videos every time.
@@DarthRickyEggRoll lol why are you here then?
@@boja2907 haha
He can try something different. Like show us his training sessions. Maybe some recipes on healthy food. A bit more on balancing cardio with weights. Maybe train with other TH-camrs.. 🤔
"Instagram chest swipes"
Great way of phrasing it and I'm glad you included it just so you can tell people not to do it. It's so true.
whyd he put me in there 😭 ive never promoted any of those exercises. what does he have against baby oil
@@William_Li lmaoo he probably looked up “muscle covered in baby oil” and you popped up. I didn’t see it as disrespect towards you tho, this seems more like a poke at vshreds.
@@William_Li 💀
@@William_Li 😂😂😂
VShreds moment
This "worst to best" has been extremely helpful. It has allowed me to abandon bad exercises and add better ones. I love your scientific approach Jeff, makes me feel safe. Thank you!
Me too. I used to do so many variations. Now I do only 3-4 variations
Every time you drop one of these kinds of videos I add at least one of the exercises to my routine. Definitely helps me out!
Yea i add one of the worst to my exercise
@@tommymack3210 All the ones with internal rotation right?
Jeff, a request. Can you record the entirety of one of YOUR workout sessions? From start to finish, enter the gym to exit. All the warmup, stretch, every set and rep. So we see the intensity techniques, the rest times, the order of movements, etc., etc. It would help "put it all together". Thanks for all you do, it's said a million times but it bears repeating.
When you purchase a workout from him, he covers most of that. I have purchased beaxst from him and it covers everything from weight to reps. It even gives you a diet to follow. He does not cover a warm up but he does include an ab exercise to do. The workout also includes the amount of rest in between sets. I hope this helps and stay motivated. That is the hardest part of any workout lol.
Yes, I would love to get a look and him just being filmed training. I’m more interested in the intensity he brings.
@@mikehinson5935 Yes, thank you! Jeff, Jesse, give this a notice :-)
What he does for himself has a purpose that he chose for his body and possibly even for just a period he chose. You have a different body and probably also different goals.
He's an older guy, who's work in the gym is almost certainly just to maintain the strength and size he already has. Which is certainly different in almost every aspect as compared to what type of training he did as a beginner that got him to where he is.
But, with that in mind, it would be pretty cool to see.
I love these “Best to Worst” videos. I’ll watch them regardless of what muscle they’re covering. Please keep them coming.
Thanks for going over these exercises in detail, Jeff. I’m sure I’ll have no shortages of exercise options (as well as the knowledge of each option) with all the options you’ve shown.
1. Face pulls
2. Upper face pulls
3. Chest face pulls
Exactly what I needed. Thanks Jeff!
been in and out of the hospital 3 times in last 2.5 years , 11 days ICU one time . Last one full shoulder replacement Sep 2nd just starting to exercise again very slowly and very light weight im 62 been working out whole life had to take 2 years off . Ilove how you put the scientific facts behind this ... Have agreat year guys ill be watching for sure
Hope you recover and are able to get back in the gym sooner rather than later.
Gotta say, as a content creator myself, the energy and focus that you guys bring to your area of expertise is amazing. I am not worthy to watch these videos, but they help me aim higher in my own gym.
Very informative Jeff.
Thx for dropping gems continuously.
Happy New Yr to you and Jesse✌️
Dang, these new videos are really solid. I started following the 3 month schedule and some of these variations I will swap in to the days that target upper chest. Great job on the videos!
Thanks for all of your great content
That was helpful, not only introducing the individual exercises, but also explaining why they are good or bad. I've found the incline DB bench press very helpful. Rotator cuff and shoulder health is so critical, especially when you go heavier and you get older. Thanks.
Love it! Will you do this format for all major muscle groups for upper and lower body? Thanks for all you do, you’ve helped me get results over the years (injury free!).💪
I just became a CPT and I’ve been watching your channel for about 8 years! Thank you Jeff and Jesse for being one of my biggest influences in becoming a trainer
Love the variety and education, THANKS!
1. DB UCV Raise 7:00
2. DB Incline Squeeze Press 7:48
3. DB Upper Chest Pullover 8:41
4. Underhand DB Bench Press 9:35
5. DB Incline Bench Press 12:46
Not all heroes wear capes. You sir, are a true legend!
preciate ut
should this be numbered the other way around haha
The perfect series workout is so good and helpful... can’t wait to see for the BACK from worst to best
Thanks Jesse for bringing this up! Thanks Jeff!
I absolutely LOVE the way you explain what works better, and WHY. Not every trainer bothers with the WHYs. Thank you.
Your stream has been invaluable to my physical (and mental) well being. Was just reviewing the last best of the chest yesterday, so thrilled to see this one pop up.
All the best for your workouts, keep it up my bro
Great video, would be great to make this a series where you rank exercises for every muscle group from best to worst.
Thank you as always Jeff, very well noted and needed! All the best to you both!!!!!!!
Love it Jeff.. I am currently waiting to get an incline bench press.. I have a flat bench only so i found some great tips in here man .. Thanks keep grinding ..
Thankyou coach! Your vids have helped me so much this month! I got over covid and lost 20 pounds. I put on 10 pounds in about 2 weeks thanks to you and a few other youtube coaches. Bless you both
I've loved your perfect workout series, especially the back and legs ones, can you do a video on the 'perfect (lower) posterior chain' workout, i know that quite specific but I feel like that is something I'll need to up my calisthenics game
This 👆🏻
yea man, I'm struggling with front lever and back lever 😢 I know I'm almost there tho
Nordic curls
Love these ranking videos. This one was particularly great. Many thanks!
No cap, I have learned so much from you! thank you so much for putting the effort to create these very useful videos🔥🙏
The classification of the Cavaliere Crossover really made me want to like this video multiple times. Integrity has no price. I was sure it was going to the top. I`d have lost good money.
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giveaway.athleanx.com/ytg/upper-chest-exercises-ranked
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
-I'm ready!- Lost again. Damn, lol.
Although I did get that trial bug once where many or all of us got it a few months ago.
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Didn't win L
@@mojsharhappy Speed doesn't matter lol
Does anyone ever win this?
Nice Work Jessie on demonstrating the exercises! Thank you Jeff for another helpful video.
Thanks for this awesome video Champ!
Jeff Cavaliere seriously gives all this incredible information, helping so many people by upping their game or preventing injuries, and so much more, for absolutely free.
I recently got access to the gym and started using the Perfect workout series, and it's absolutely incredible how Jeff knows just how to hit every function of every muscle and in a fashion that allows you to get as much out of it as possible, and causes actual strength and size gains
Great list and totally agree on them all. The only change I would personally make is the Incline cable press and the low-high cross overs. I personally place them in the best along with the incline dumbbell press. Other than the faff around with the equipment, i think these are the best for activation and in can be loaded pretty great too. The fact that you have maximum resistance through the strength curve with cables just makes me love using the cables so much more
I’m a beginner in the gym and for some reason I can’t do the cables your describing correctly meaning and can’t feel anything on my chest no matter how I do it 😔 but I’m getting feeling when I do the incline barbells.
@@philipjames751 everybodys structure is different and not everybodys bodies respond to movements and load the same as others, do whats most comfortable and effective for you, the cable press is unnecessary but still a good option
@@jr-pn1dt that makes sense. I like the mid chest and lower chest cable exercises so I’ll stick to those but for upper, the bench incline barbells are my go to but I’m hearing changing it up helps growth, not sure.
Really love these ranked vidoes!
I'm loving these vids. You and Jesse keep me motivated.
I personally like how Jeff handled previous criticism from other channels and explained in detail why he put these exercises in it's corresponding tier.
Do you like how he criticized others for doing these same exercises, then put them high up in his teir? Very hypocritical
@@JoshBenware Do you have evidence of this?
@@KaizenNT yes
@@KaizenNT look at his vids where he criticized v shreds. He made fun of him for doing the cable cross over raise for upper chest. Said how ridiculous it was, how it hits front shoulders, not upper chest. Now he has the same exercise near the top of the list.
@@JoshBenware That's not what I can see from watching the video that I assume you're talking about. In the video the exercise that he's criticising really is a front delt exercise, he then goes into how the crossover is exactly what you want for the upper chest. th-cam.com/video/NJD3WyAyzzE/w-d-xo.html
Then there's the other video that looks like a v shred critique too, where again he talks about how what you actually want is the cable crossover for a good chest exercise. th-cam.com/video/dAlpe1eIYeM/w-d-xo.html
So in trying to find a video of what you've claimed, I found exactly the opposite. Which exact video are you talking about if these are not it?
I love this series. Helped me clean up a bunch of my routines.
Crazy question - what did you use to determine your split? I feel like I’m wasting so much effort
@@joshsmith6453 genuinely man it was just trial and error. I tried all of them over the course of a year and a half and by the end I decided whole body was the way to go for my schedule. It's really just up to your needs! No real wrong answers, unless it's a bro-split lol.
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
Great Video Jeff, many thanks
Worst
2:15 Instagram chest swipes
2:56 Guillotine press
3:36 Incline DB flys
Better
4:39 Decline push-ups
5:20 Kneeling landmine press
6:05 Cavaliere crossovers
Better still
7:00 DB UCV raise
7:43 DB incline squeeze press
8:40 DB upper chest pullover
Almost best
9:33 Underhand DB bench press
10:36 incline cable press
11:41 Low-high crossovers
Best
12:47 Incline DB bench press
13:07 Incline BB bench press
Thanks man
Why doesn't he include flat db bench
The video is about upper chest not middle chest
The Best TH-cam Fitness Channel Ever.
Thank you Jeff for teaching us science of training. You have changed hundreds of thousands of lives. Keep motivating us to become best version of ourselves.
you should check out sean nalewanyj
Awesome video. Thanks again Jeff!
Jeff loved the video! Please continue with the best exercises series for back, biceps & legs 🙏
Who's also looking for that guy who lists them with time stamps
I have to say the low to high crossover is one of my favourite exercises. I’m going to concentrate on incline dumbbell bench as well now. See how it goes. My main issue is they at 45 I fear I may have gotten very close to my potential size and as such not much growth. Despite the diet and protein intake being on point. Doesn’t help that I swap and change between going to the gym, running and biking every few months. My body can’t work out what the hell is going on.
Nice work Jeff💪🔥
Great video Jeff👊🏿
Can we take a moment and appreciate how great Jesse is looking? Those years of hard work is paying off. Much respect and thanks Jeff for the great content as always.
Not hating but he looks very average for how long he's been training AND training under the guidance of Jeff.
@@michael43567 he’s a hard gainer and he looks leaner than most people I see at the gym. We also don’t know his personal life. (I remember something about medical issues) Jesse doesn’t play sports or workout to make money so his body is pretty good compared to where he started
@@ChidiGaming I'm a hard gainer too. Started at 17 now I'm 22. There's no reason me or other dudes should be looking better than him when he has Jeff at his disposal.
I expect a lot more from a Jeff Cavalaire protégé
@@michael43567 there are several reasons actually. I’m sure you can think of some yourself. We really don’t know if he’s striving for a better physique or just wanted to feel healthier. We also don’t know if he has serious complications. Also saying “i’m a hard gainer too” doesn’t really mean anything since we’re all different genetically
@@ChidiGaming you're prepared to make all these exceptions for him but not me. Be consistent.
My initial comment was simply stating that Jesse doesn't look "great" considering he has been training a while & has a world class trainer by his side.
We need back exercises next!
JC excellent content along with context 💪
This was very helpful. Thanks!
Jesse was shaking during those incline push-ups, so for him it must have been challenging and effective
I love your perfect workout series Jeff! Can you also make a perfect stretching day for a rest day? You’re a great added value to society!!
Try Joe Hipensteel
Great video. Like the exercise variations.
Love following these vids!! Wealth of info here for us!
Can you do (or does there exist) an athlean X video on how to fit weighted ab training into many of the traditional workout splits (Upper/lower, PPL, bro split etc). I know abs can be treated with a greater degree of frequency than most muscles , and for many bodyweight ab training daily would be a viable option, but what's the science on weighted ab training?
From what I’ve learned from Jeff, he wants us to train abs everyday, far enough removed from workout, 5-7 min. Also covering different functions of abs, top down, down up, rotation, anti rotation, and such else
Just do weighted ab exercises everyday instead of easy exercises
Watch this video
"AB EXERCISES (Should You Use Weight?) - athleanx"
I really do find incline dumbbell flys one of the better exercises, it really helped define my upper chest more. But it is indeed important to make sure to do the exercise correctly
Furthermore, I rarely hear that people injured themselves performing it.
It's not as much as it will injure you, but with me it just opens up any previous injuries in the shoulder that i picked up with the standing upright rows for middle delts
It can definitely flare up an old injury
I keep a low degree of incline now
Its overrated, the cable flys is more effective. But I get that the set up of the cable flys can be bothersome.
@@omarmahfouz5599 You can do cable flys stood up without a bench so it's not really an issue. Depends how well equipped your gym is I suppose
I've been waiting for this!
Very useful! Thanks as always Jeff and Jesse!
Quick question for Jeff - Would doing an INCLINED underhand dumbbell press be better than the flat bench for targeting the upper chest?
I was asking myself the same question while watching... but not sure, maybe it would hit shoulders more if inclined... I would REALLY liked if Jeff reply to this :)
Weight and gravity would cause more bicep usage just to perform the exercise.
He literally showed the study where it's shown to be 30% more effective so yes
@@rockstahh5708 no. he literally showed the reverse grip FLAT bench to be more effective, not the reverse grip incline press.
Way too much front delt. When using underhand grip the main factor will be the stretch at the front delts at the bottom. So it's basically an Arnold press that targets the chest to a certain degree
I feel like decline push up should be a little bit higher
If you do it with parallettes
And add underhand grip
You can really destroy your upper chest
But still great list
and a bag, it becomes incredibly hard
@@jeanpaulmauricioarevalogue7435 what do you mean by bag
How do you use it?
Backpack?
Bagpack ah
This series is invaluable!
Great info...
Excellent video Jeff, thank you.
Next do Worst to Best Bicep exercises.
Like if you agree
Yes. Would need that
I’m literally watching for entertainment at this point. I’ve been doing body weight for like 2 years now.
Without any intention to sound like I wanna argue or something, but I must ask - what's your point? :)
These lists are so helpful from an injury prevention perspective
This series worst to best is great thank you very much.
Just what I needed great video Jeff 💪
Was waiting for this one. Thanks.
I'll watch it tomorrow, but you already have my thumbs up for preparing this list, Jeff. Keep up the good work. :)
Brilliant exercises! I do the "almost best exercises" at the gym most of the time! And I will continue to do so along with the other exercises mentioned! Thanks again. GAINZ 💪🏼👊🏼💯!
Excellent as always 👍🏻
Great
Wanted upper chest video for a long time.
Just the best and most informative fitness channel out there. I hope to see Jeff and Jesse working together for many more years!
I love these kind of videos(worst to best)💯
Good stuff, very informative 👏👍
Daam!!! This man is just amazing. The ultimate real quality and informative content.
Love these series.
Great stuff and just what I wanted to confirm. Thank you!
I have been following him from 5 years.....he helped me a lot and saves me from lot of injuries.
Great information here Jeff. Thanks.
Jeff you’re the man for this
I really love your channel man. Been watching for a LOOOOOONG time. I did not know about some of these chest exercises and will try them out. Thank you so much for all you do.
You always give the best information. Thank you.💪🙂👍
You are the MAN, THANKS FOR THE KNOWLEDGE
Thanks a lot, Jeff and Jesse!
Wonderful! A fitness channel that refrains from not talk about other channels. No drama! No voices raised! Just focusing on exercises. So refreshing!
Love the vlog so informative
Thanks man, best video
I know Jeff will likely never see this post, but here it goes. I have been extremely fit my entire adult life, but at 62 yoa I had a total shoulder replacement and a knee replacement. It was so hard mentally to deal with the sudden change in my physical abilities. Your videos have helped me so much. Please know I am grateful for your advice and methodologies. I am slowly regaining my range of motion, strength and positivity!
Amazing
Fruitful efforts go on 💪
Amazing content
Awesome video!!!
Thanks for the video, much appreciated. The upper chest is near impossible to grow so I’m glad you’ve provided all this great info.
Well done Jeff
Man your knowledge on this stuff is insane