Hey guys! Back with another tier list video! Should I do biceps or quads next? Also, I just launched Phase 2 of my Pure Bodybuilding Program for pre-sale. It's 30% off until Sunday, March 17 and if you pre-order you'll get all 3 versions of the program for the price of 1. Check it out here: jeffnippard.com/products/the-pure-bodybuilding-program-phase-2-pre-order
@@Jimbilbellehow is that? The first time I did it I literally couldn’t find gravity 😂 Just as this video said Most people don’t need extra lower chest work The flat presses are enough And if you really need more lower chest work You can do dips or high to low flys
I wanted to watch this video later but got hooked by the fast-pace, no-bs style and watched the whole thing immediately This format is one of the most entertaining and informative of yours, thanks for the work you do!
Real, the thing with machines is that, especially for chest, they are ment to be a safe option you can load for when you are alone for example, for a stretch dumbells are kinda your only option, and unfortunatly those cant be loaded as much as machines or barbell bench
@@ApexGains_1well, i started with dumbells for like the first 3 months, then i switched to barbell for another 3 months, and now i see my gains slowing down with barbell so i just switched back to dumbells this week, its good to switch exercises every 3~4 months
If your machine press doesn't give a good enough stretch you can often use a foam roller or half-bosu ball on the backrest in order to set the handles back further than their usual resting position (relative to your chest, which is now more forward). I've used this method on machine presses and things like chest fly to increase the stretched aspect. As long as it doesn't interfere with balance, add strain or dig into your back, it's a safe adjustment.
Thanks for this video, you speak very clear and your accent is easy to understand even for a non-native English speaker. I will keep watching other videos from you, you look like a real expert in bodybuilding topic
@@Alexandre-vw7uy scientifically there is tbf, there are exercises that just don't work as well as others. If you mean rank 1 exercise and the WORST of all exercise, then u're right tho. otherwise i'd suggest watching the video again
@@Alexandre-vw7uy ofcourse there is some that just hit the muscle fibers better depending on ur technique and muscle mind connection some excercises will activate only the muscles that YOU want which will lead to a much better rate of growth and strength development
Yeah….. lot of people happy if they just have an open squat rack and some free weights. Accessibility to that exercise would keep it at S tier only for me.
@@crvoltagel3745 if you have a squat rack and a bench you dont need anything else to build muscle besides the olympic bar and plates of different weight 😅
There is no upper chest or low chest lol , your chest is literally 1 big muscle group , you will activate your 'lower' or 'upper' chest by flat bench too, not gonna make any diffrence if you do incline or decline , chest is not like biceps that has several different head and you need different exercizes to hit the different heads lol
This is a great video. Having started weight training at 43 a month and a half half ago I started with what I had in the house. Adjustable dumbbells, an adjustable bench, and resistance bands. I’ve gotten results I’m very happy with just doing flat bench press, then going to incline bench, and then going to dumbbell flies on a flat bench. Every week is a new PR. Some weeks more than others. I can see where down the road I’m going to have to go to gym because I’m going to need more variation. But so far everything I’m doing is in your A category and I’m happy with that! Thanks for the awesome content!!
Look up dr Mike’s (renaissance periodization)video on training for hypertrophy after 40. Lots of great tips in there. I started training again at 39 and I’m 40 now and feeling great. Good luck on your fitness journey
Dont stop training.. consistency is the most important my friend.. since you started late.. its going to be tough to build muscles at your age...just keep doing it!!! And within 3-5 years you'll see the body that you always wanted... but you will never be satisfied,.. your always going to want to improve and look better, it doesn't stop there either.. youll want to strengthen your weakness, best of luck k
I believe the point by Dr. Mike is spot on. I lifted for 10 years with flared elbows and had zero shoulder injuries. Since im older i thought i would adopt the more tucked elbow bench to protect shoulders. Used the bend the bar cue and lowered bar closer to my nipples and after 2 months my right shoulder had an injury. I think people should bench with whatever feels natural because everyones limb proportions and insertion points are different so everyone has a different natural motion
I think when i used the bend the bar cue my shoulder blade was in that weird full retractuon ans boom hurt my should for 1 week lol. Definitely agree with your part, dont fix what is not broken
Same for me. Tucked elbows hurts my shoulders. Flared elbows (but depressed shoulders unlike this video) is the only way I'll connect to my chest. Also get a better stretch.
Yeah, that last point is the exact same thing with squatting. You can lay on your belly and kick your calf up, then try to gently splay it either in across your other leg, or out away from your body. If the ROM is higher in, you need to squat wide/duck footed. If the ROM is higher rotating out/away, then you're a narrow/feet forward squatter.
Hidden bonus: Jeff Nippard demos good technique on all top chest exercises. Floor press modification: you can set an incline bench to the very lowest incline, which allows you to put side bracers lined up level with your chest's full range of motion. You'll start the movement with the bar on the bracers, at bottom of the press instead of the top, which negates the downside of the floor press, while keeping the upsides.
FLOOR PRESS MODIFICATION - do a totally different exercise that has a totally different goal. The point of a floor press is lockout and triceps. Focusing on the top half is a feature, not a bug. If you want more ROM just do feet up bench.
I’ve been watching your channel for the last 3 weeks now on lunch at work. Every gym day I implement something new from your coaching and I have never seen such great results. Thank you so much 👏🏼👏🏼👏🏼 I will be here forever ❤
@@AshraNashal52 Let me correct significant to noticeable. You won't see noticeable growth in 1-3 weeks unless you take steroids. "On top of that, you have no idea what he was doing or not before." It doesn't matter what you do. Noticeable growth is impossible in 1-3 weeks without steroids.
You the man, Jeff. I enrolled to become a Certified Personal Trainer this week. I will be using your channel as one of my most reliable sources of information. I appreciate all you do, brother.
My favourite is the Moto Floor Cable Seal Fly, soon to be invented, where you awkwardly lay down on the floor, facing down while doing a Seal stretch and then pull the cables, akin to a fly, while everyone gives you nasty looks at the gym. Allows for maximum pec stretching and because you're laying on the floor you're way more stable. You also get +2 charisma points for being innovative and different.
@@candace5939He's making fun at Jeff's latest short where he demonstrates a "modified moto cable row", basically a single-arm pulldown while lying face down on the floor.
This is honestly probably one of my favorite videos I've seen. I'm going to keep this in my workout list because I want to make sure that I come back to this and review. It's great to have all these different types of workouts and also to know which ones are great. I hope you do the same thing for other videos I'm now going to watch all your stuff to check for these things. Great job Keep up the great work!
I’m currently running your “High Frequency Full Body” program and I absolutely love it, before it I was running the “Pure Bodybuilding” program. So far all of your programs which I’ve done (Powerbuilding vol 1, Pure Bodybuilding ph1, High Frequency Full Body) have been some of the most enjoyable/effective workouts I have ever done! I’m so looking forward to Pure Bodybuilding ph2. Much love always Jeff! Keep up the amazing work man.
As someone who is new to lifting (and understanding the effects of each type of lift) this was very informative and appreciated! Hope you do others like this for other muscle groups! Just subscribed!
@@SaSSaBJJ The only way I could see a machine chest press being better than a bench is if it's an actually good machine. I've never tried a chest press as good as a bench myself yet.
You need to put your elbows together while doing db pullovers to be able to feel it in your pecs, with elbows flared (like in the video) its a good lats exercise.
Huge thank you to Jeff for motivating me to start working out, now I'm even trying to become a fitness influencer by making no equipment workouts, hope one day I will help someone like you helped me
great video, althought im surprised ring pushups arent included. Big stretch, easy progression (put rings higher, a chair/box for the feet and a belt) and the movement pattern allows to put more emphasis on pecs than triceps as you start with a neutral grip and end like you would during flies. really cooks my pecs and the pump is insane.
11:05 my boy didn't even go over the negatives "it's my favorite so S" 😂 the setup is tricky and seems a bit riskier if you push to failure... but a great vid nonetheless
1:17 I just did this in my back workout and I hit chest yesterday. It’s actually surprising how much you use your chest in these movement! I didn’t think it did until my chest was sore.😂
5:10 years ago I had a super odd experience just regularly doing dips, where I most likely dislocated my sternum. I’ve never had it happen since, it was so strange.
Wtf, might have been its connection to the rips or the collarbone... Because the sternal part of the rips is made of cartillage, it might have been them popping in and out again
Awesome video and I totally agree, but I think you missed another s tier exercise… cambered barbell bench press, all the benefits of the regular barbell press but the dip in the bar provides the deepest stretch possible (deeper than a lot of chest press machines actually allow) this makes it the perfect chest exercise when it comes to chest development 🙌🏼
Machines are very good, that's why they are S tier, they are very secure, you can do drop sets very easy, and if you are an older guy with some injuries you can understand that. Some people criticise this concept, but when you are natural and with 20 years of training behind you, you understand that you cannot do 4 barbell exercise to total failure in a training day. That is unrealistic. So it's not that machines are way better than free weights, it's that they are safer and easier. Being away from injuries is number one to progress.
But machines force you to move in a path that may not be very natural to you, especially if you are very short or very tall as there isn't much adjustment
The lying chest press machine at my gym is absolute garbage. The path of movement feels like it’s going to rip my shoulders off and bends tf out of my wrists on the way up. Incline Dumbbell press should’ve been S+
I think a good machine press is S-tier; and with some positioning you can turn some sub-par full ROM machine presses into an S-tier lenghtened partial machines. Which to me is just as good. My issue with his S-tier placement is just the increased conditionality of the placement. I feel like most machines at most gyms are B-tier at best and don't even allow for a decent lengthened partial. I would've placed them in A myself due to the increased variability of quality of the machine most gym goers have access too. Standard barbells may not reach the same absolute heights as a great chest press machine, but a standard barbell setup tends to be better than most chest press machines most people realistically have access to.
Most chest press machines I've seen around have shitty movement paths and shit ROM. Maybe some obscure (and expensive) Atlantis chest press feels great, but the cookie cutter machines in most commercial gyms are definitely not superior to a dumbbell chest press. Therefore it's ridiculous to say chest press is S-tier.
I mean… we have a “Hammer Strength” or something like that (stereotype of shit quality) lying plate loaded bench press that looks like it moves exactly like the one Jeff is using in the video. ROM is basically the same as a cambered bar bench press and it feels amazing IMO and while I’ve never had problem with my upper body it’s clearly boosted my gains. The biggest shame is when ever I go to use it there’s plates underneath the feet because no one at the gym understands how far the pecs are suppose to stretch. Definitely understand what people get at with some cable machines and/or plate loaded when you’re just seated… but the lying machine presses tend to be pretty good even from lack luster companies.
These videos are the best and most informative. Love these kind of videos, helped me a lot making my own programme . Thanks a lot. Just need a video on shoulders too❤.
Wow this is a very excellent and brilliant video bro telling about this topic of you ranked every chest exercises and keep it up and keep up the good work as always and take care Keep smiling always
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Test levels don't randomly skyrocket unless you're on medication designed to boost it. If you have low test and a doctor prescribes smth you'd slowly get to average levels and after that would probably stop after a while.. Doing stuff that boost test (not meds) usually boosts it a little and not enough to call it "Beast mode" 👍
Yeah, I second the reverse grip bench press, though I’d say that if you’re working out without a spotter, it’s only prudent to do in a Smith machine, unless of course you’re lifting with safeties / power-rack-with-bars.
@@billkaminsky6977 So far I've been keeping the weight lower so I can up the reps a bit and grove the lift. There's a split grip that I've played around with that reduces the drop risk.
Need Glutes and Hams brother 🙌🏼🙌🏼 love these deep comparisons man. I want to add a 7th exercise to my 4x full body split but i already do core or cardio after. Got to get these exercises right and stop switching out so much testing plans for clients.
Dumbell pullover was Arnold’s secret chest weapon. It provides amazing functional strength, but you need to pull the weight further down your torso for the chest to get engaged.
I feel my pecs with pullovers really well, but only if done as second or third exercise for chest. I use it as a finisher and I feel my triceps too after some heavy pushing exercises. The comment about serratus anterior is also spot on. It trains the serratus well and I too think it is highly underrated especially for very lean people
DB pullover is an amazing chest exercise. Super intense stretch and the golden era guys knew the stretch was king. Jeff's arms are probably too short to feel it. As a tall guy, taller than Arnold, I feel it a lot in the chest. The cable pullover is for the lats.
For those of you that didn't watch, here are the top 5 chest exercises: 1. Cable pulldown 2. Bent over row 3. Russian twist 4. Shoulder shrug 5. Lunges
S : - Machine Chest Press - Seated Cable Pec Fly A - Compound : - Inclined Bench Press - Dips - Deficit push-up - (/Incline) Smith Machine Bench Press A- Isolation : - Cable Cross Over (seated for stability) - Machine peck deck ; R. O. A. M is less free than on cable, no shoulder rotation. - Cable Press Around ; Most contracted pec (/inverse to stretch with cable cross over or cambered chest press for exemple)
Hey Jeff (in case you see this) I'd love to know if there have been any studies on the importance/growth/usefulness of the serratus anterior in compound push movements. I think it's a hugely overlooked muscle in part because excercises that targets them in isolation, tend to be "boring/not interesting" for most people, yet I still see ripped guys who does bodybuilding (yourself among them), who have great serratus gains, but never seem to target them specifically in their programs. It might not be a big enough topic to warrant its own video, but I'd love if you could squeeze it into another video sometime. Great tierlist as always, man
But dips have a different angle and you have forearms locked to the bar so you are kind of lifting a few pounds less than your full body weigth and opossite to that, while bench pressing, your pecks are actuall pushing whole bar plus weigth of your arms.
Hello Jeff Hope you are Good and doing well.. I m from India and enjoying your best and worst exercise series a lot.... Thanks for such kind of videos which shows the pragmatic approach in body building. I want you to make a video on full shoulder workout exercise which include all the delts and also rate them from S to F. Thank you so much for these videos learning a lot.. Keep it up. ❤❤❤❤
The best way of training your chest is to confuse it, by taking a pre-workout driving to the gym and then surprising it by not actually doing anything.
🎯 Key points for quick navigation: 00:00 *🏋️ Best and worst chest exercises based on muscle growth criteria,* - Exercises ranked by muscle stretch, tension, feel, and progression capability. - Criteria: deep stretch with high tension, pain-free and smooth resistance, simple progression. 00:40 *🚫 Worst exercises for chest growth,* - Hex press and plate press lack pec stretch and tension, suitable for triceps. - Dumbbell pullover considered better for lats than pecs due to lack of pec activation. 01:50 *💪 Bench press variations analysis,* - Bench press offers high pec tension but may not suit all for deep pec stretch. - Incline bench press effective for upper pecs, comparable to flat bench for overall growth. - Decline bench press targets mid and lower pecs but has limited range of motion. 03:43 *🏋️♂️ Dumbbell press variations assessment,* - Flat dumbbell press allows deeper pec stretch but faces limitations in gym dumbbell sizes. - Incline and decline dumbbell presses provide variations with slight emphasis changes. 04:54 *🔄 Machine vs. free weight chest presses,* - Machine chest press offers controlled movement, deep pec stretch, and easy overload. - Advantages include safety and focused muscle engagement. 05:21 *🏋️♂️ Compound exercises: dips and push-ups,* - Dips provide excellent pec stretch and tension but may strain shoulders for some. - Push-ups, while versatile, lack optimal tension for chest growth without high rep counts. 10:03 *🌟 Isolation exercises: pec fly variations,* - Cable crossovers offer good pec stretch but lack stability with increasing weight. - Seated pec fly provides stability, maximizing tension on pecs, ideal for isolation. - Dumbbell fly regained viability with emphasis on stretch over contraction for growth. 13:38 *🏆 Best and worst exercises conclusion,* - Machine chest press highlighted as top choice for balanced muscle engagement and safety. - Plate press identified as least effective due to lack of pec engagement and potential risks. Made with HARPA AI
My shoulders don't just feel cranky at chest dips, I actually injured them pretty badly, so I ain't goin near them. However these vids are a gem in terms of learning about muscle stimulation, thanks a lot, Jeff!
Hey guys! Back with another tier list video! Should I do biceps or quads next? Also, I just launched Phase 2 of my Pure Bodybuilding Program for pre-sale. It's 30% off until Sunday, March 17 and if you pre-order you'll get all 3 versions of the program for the price of 1. Check it out here: jeffnippard.com/products/the-pure-bodybuilding-program-phase-2-pre-order
Quads!!
Quads
Biceps!
Biceps! 👍
Biceps pls god mine are laggingggggg
The decline bench stays empty at my gym lol
Because it's massively underrated, including in this video!
Don't you hate when a gym keeps under-utilized equipment instead of swapping it out for something more people want?
@@Jimbilbellehow is that?
The first time I did it
I literally couldn’t find gravity 😂
Just as this video said
Most people don’t need extra lower chest work
The flat presses are enough
And if you really need more lower chest work
You can do dips or
high to low flys
@@JimbilbelleI don't think so
I love it but seating version, feels awesome
I wanted to watch this video later but got hooked by the fast-pace, no-bs style and watched the whole thing immediately
This format is one of the most entertaining and informative of yours, thanks for the work you do!
Nah, this ranking is total bullshit, I mean holy buckets, it's all about HORSECOCKIN the WEIGHT on BENCH brah!
Have you been diagnosed with anything?
@@StoicIntellectual Pure Testosterone Syndrome
Why does this feel like a sketch from Seinfeld?
@@ivanirias4988
Kramer: Jerry I've got PTS!
Jerry: PTS?
Kramer: Pure Testosterone Syndrome... it's all about horsecockin the weight on bench Jerry.
“A good chest press machine will give a nice stretch at the bottom” and that’s where every chest press machine at my gym got eliminated
Real, the thing with machines is that, especially for chest, they are ment to be a safe option you can load for when you are alone for example, for a stretch dumbells are kinda your only option, and unfortunatly those cant be loaded as much as machines or barbell bench
@@orphan-eater Yup. Do you do barbell or dumbbell bench press?
@@ApexGains_1well, i started with dumbells for like the first 3 months, then i switched to barbell for another 3 months, and now i see my gains slowing down with barbell so i just switched back to dumbells this week, its good to switch exercises every 3~4 months
If your machine press doesn't give a good enough stretch you can often use a foam roller or half-bosu ball on the backrest in order to set the handles back further than their usual resting position (relative to your chest, which is now more forward).
I've used this method on machine presses and things like chest fly to increase the stretched aspect. As long as it doesn't interfere with balance, add strain or dig into your back, it's a safe adjustment.
Glutes next
He’s spitting
Only if it features Dr. Mike
Need a glute spread from Jeff
@@dominusdelupis3045AYOOOOO
@@dominusdelupis3045GO DIRECTLY TO JAIL
Thanks for this video, you speak very clear and your accent is easy to understand even for a non-native English speaker. I will keep watching other videos from you, you look like a real expert in bodybuilding topic
He is on of the best. Go and watch the fundamentales series here on the channel
There is no best or worse exercise in bodybuilding.
@@Alexandre-vw7uy scientifically there is tbf, there are exercises that just don't work as well as others. If you mean rank 1 exercise and the WORST of all exercise, then u're right tho. otherwise i'd suggest watching the video again
@@Alexandre-vw7uy ofcourse there is some that just hit the muscle fibers better depending on ur technique and muscle mind connection some excercises will activate only the muscles that YOU want which will lead to a much better rate of growth and strength development
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
Thanks bro.
Yeah thanks man!
Legend right here
Thank you so much for this comment
Doing B gods work out here
"Assuming you have a good chest press machine". Well now we've lost half the gyms out there.
Yeah….. lot of people happy if they just have an open squat rack and some free weights. Accessibility to that exercise would keep it at S tier only for me.
@@crvoltagel3745 Whats the point in going to a gym like that? I mean than your better off just buying urself some dumbells instead of a monthly fee.
@@crvoltagel3745 if you have a squat rack and a bench you dont need anything else to build muscle besides the olympic bar and plates of different weight 😅
We have it at my gym except you're sitting upright. wonder if it works the same
ive trained at 4 different gym franchises and they all had all the hammer strength or technogym plate machines
Upper Chest:
2:32 - Incline Bench Press
4:14 - Incline Dumbbell Press
9:46 - Incline Smith Machine Bench Press
Mid Chest:
1:46 - Bench Press
3:33 - Flat Dumbbell Press
4:23 - Decline Dumbbell Press
5:50 - Pushups
6:29 - Banded Pushups
6:45 - Deficit Pushups
7:00 - Plyometric Pushups
8:50 - Dumbbell Guillotine Press
9:27 - Smith Machine Bench Press
10:14 - Cable Crossovers
Lower Chest:
2:55 - Decline Bench Press
5:07 - Dips
Overall Chest:
1:08 - Plate Press
11:08 - Pec Deck
11:31 - Dumbbell Flye
12:12 - Cable Press-around
12:42 - Cross-body Standing Dumbbell Flye
13:07 - Floor Press
Thanks bro i didn't watched to give this guy much watch time 😂
And which of this Is S or A ,B...F ?
Thanks, helped me a lot
There is no upper chest or low chest lol , your chest is literally 1 big muscle group , you will activate your 'lower' or 'upper' chest by flat bench too, not gonna make any diffrence if you do incline or decline , chest is not like biceps that has several different head and you need different exercizes to hit the different heads lol
@@davidkosiba624 oh yea check out hersovyac and tell him that he skips flat barbell bench like a mf
This is a great video. Having started weight training at 43 a month and a half half ago I started with what I had in the house. Adjustable dumbbells, an adjustable bench, and resistance bands.
I’ve gotten results I’m very happy with just doing flat bench press, then going to incline bench, and then going to dumbbell flies on a flat bench. Every week is a new PR. Some weeks more than others. I can see where down the road I’m going to have to go to gym because I’m going to need more variation. But so far everything I’m doing is in your A category and I’m happy with that!
Thanks for the awesome content!!
Look up dr Mike’s (renaissance periodization)video on training for hypertrophy after 40. Lots of great tips in there. I started training again at 39 and I’m 40 now and feeling great. Good luck on your fitness journey
@@DefaultUser61 been watching him religiously for a few months now. Amazing stuff there. Thank you!
Dont stop training.. consistency is the most important my friend.. since you started late.. its going to be tough to build muscles at your age...just keep doing it!!!
And within 3-5 years you'll see the body that you always wanted... but you will never be satisfied,.. your always going to want to improve and look better, it doesn't stop there either.. youll want to strengthen your weakness, best of luck k
A great video, the photography, the editing, the colors, the explanation, this video is simply amazing.
I believe the point by Dr. Mike is spot on. I lifted for 10 years with flared elbows and had zero shoulder injuries. Since im older i thought i would adopt the more tucked elbow bench to protect shoulders. Used the bend the bar cue and lowered bar closer to my nipples and after 2 months my right shoulder had an injury. I think people should bench with whatever feels natural because everyones limb proportions and insertion points are different so everyone has a different natural motion
I think when i used the bend the bar cue my shoulder blade was in that weird full retractuon ans boom hurt my should for 1 week lol.
Definitely agree with your part, dont fix what is not broken
Same for me. Tucked elbows hurts my shoulders. Flared elbows (but depressed shoulders unlike this video) is the only way I'll connect to my chest. Also get a better stretch.
i can shoulder press 100's with flared elbows. no pain
Yea as a powerlifter I have to keep my shoulders back and tucked and have never had an injury even after 15 years of lifting. Everyone is different
Yeah, that last point is the exact same thing with squatting. You can lay on your belly and kick your calf up, then try to gently splay it either in across your other leg, or out away from your body. If the ROM is higher in, you need to squat wide/duck footed. If the ROM is higher rotating out/away, then you're a narrow/feet forward squatter.
Hidden bonus: Jeff Nippard demos good technique on all top chest exercises.
Floor press modification: you can set an incline bench to the very lowest incline, which allows you to put side bracers lined up level with your chest's full range of motion. You'll start the movement with the bar on the bracers, at bottom of the press instead of the top, which negates the downside of the floor press, while keeping the upsides.
At that point just bench lmao
@@Moin0123 He's saying to bench, but with spotter bars set to where you are at your deepest stretch, or bar-to-chest.
So he's never heard of pin press, basically@@jasonboyko
That's not a modified Floor Press, it's a Pin Press at a low incline.
FLOOR PRESS MODIFICATION - do a totally different exercise that has a totally different goal.
The point of a floor press is lockout and triceps. Focusing on the top half is a feature, not a bug. If you want more ROM just do feet up bench.
I’ve been watching your channel for the last 3 weeks now on lunch at work. Every gym day I implement something new from your coaching and I have never seen such great results. Thank you so much 👏🏼👏🏼👏🏼 I will be here forever ❤
after watching adriell mayes you won´t stay here...
You're fooling yourself if you think significant muscle growth occurs in 1-3 weeks. It takes far longer than that.
@@anon-842 Ehhh. He didn’t say “significant”. On top of that, you have no idea what he was doing or not before.
@@AshraNashal52 Let me correct significant to noticeable. You won't see noticeable growth in 1-3 weeks unless you take steroids.
"On top of that, you have no idea what he was doing or not before."
It doesn't matter what you do. Noticeable growth is impossible in 1-3 weeks without steroids.
@@anon-842take a chill pill lil bro. He's reffering to his pumps/ effectiveness of the lift. doesn't take a first grader to figure thatb
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
God make you big bro 🤝
You’re a legend. Underrated comment dude
You the man, Jeff. I enrolled to become a Certified Personal Trainer this week. I will be using your channel as one of my most reliable sources of information. I appreciate all you do, brother.
Thank you yet again for offering programs without a subscription model. 🙌🏼
I gain golden nuggets from almost every one of your episodes. Thank you.
My favourite is the Moto Floor Cable Seal Fly, soon to be invented, where you awkwardly lay down on the floor, facing down while doing a Seal stretch and then pull the cables, akin to a fly, while everyone gives you nasty looks at the gym. Allows for maximum pec stretching and because you're laying on the floor you're way more stable. You also get +2 charisma points for being innovative and different.
So basically a cable fly?
Laying down would not give you the stability to progressively overload
@@candace5939but you get +2 charisma
@@candace5939He's making fun at Jeff's latest short where he demonstrates a "modified moto cable row", basically a single-arm pulldown while lying face down on the floor.
@@VertigoColdSweatjust saw it lol
😂😂😂😂
Man this guy's videos are so solid. Such a classy classic bro dude explaining science muscle building. Thx Nippard!
This is honestly probably one of my favorite videos I've seen. I'm going to keep this in my workout list because I want to make sure that I come back to this and review. It's great to have all these different types of workouts and also to know which ones are great. I hope you do the same thing for other videos I'm now going to watch all your stuff to check for these things. Great job Keep up the great work!
Love the tier lists. Keep it up mate
I’m currently running your “High Frequency Full Body” program and I absolutely love it, before it I was running the “Pure Bodybuilding” program. So far all of your programs which I’ve done (Powerbuilding vol 1, Pure Bodybuilding ph1, High Frequency Full Body) have been some of the most enjoyable/effective workouts I have ever done!
I’m so looking forward to Pure Bodybuilding ph2.
Much love always Jeff! Keep up the amazing work man.
(remove this part when posting the comment)
Jeff these videos on best/worst are solid gold- thanks
I've made crazy chest gains through the incline dumbbell press. S tier in my opinion. Great video !
was that with just the incline dumbbell press alone or mixed in with other chest workouts?
@@steffan5304 mixed in but I would say idp was most effective.
As someone who is new to lifting (and understanding the effects of each type of lift) this was very informative and appreciated! Hope you do others like this for other muscle groups! Just subscribed!
The fact that you changed your mind on dumbbell flies after new research is why you're one of my go-to guys!
I’m really enjoying this series, especially the detailed explanation / justification as you go through each one.
Awesome work as always!
opinions on low to high flys?
You’re the man Jeff, keep up the great content.
I'm just here for Boogs' inevitable reaction about the lack of bulbous horsecockery in this tier list.
according to the data🤓
I just started watching that guy but he is kinda right
Ok he put machine press above bench, this is actually ridoculous
THAT’S S TIER???????
@@SaSSaBJJ The only way I could see a machine chest press being better than a bench is if it's an actually good machine. I've never tried a chest press as good as a bench myself yet.
Awesome contribution Jeff - thanks for this!
One of most important video for muscles builders.
Thank you.
😊
🙏🏻
You need to put your elbows together while doing db pullovers to be able to feel it in your pecs, with elbows flared (like in the video) its a good lats exercise.
Waiting for Eric Bungenhagen review
Annoying fanbase, he’s alright
OOO yehh 🤣
I'm not
🐴🐔
Never heard of her.
WOW man what a well made video with chapters and everything. We got a live one!
Man I love love this new series. You keep doing great work. Love the science input.
science lost its credibility since 2020...
Decline deficit push-ups gotta be S-tier for on-the-go pec activation!
And they hit upper chest. I'm thinking of adding many reps once a week and just focus on feeling the chest
Wide arm pushups with parallettes are gnarly in the best possible way
Rings push ups are god tier
the seated machine cable press is one of the best. Tension all across the movement
dips + pushups+ dumbell chest press are all you need. lots of variety and ways to overload
exactly, that's all I do and I got a decent chest.
My favorite is the cambered-bar bench press. I used to get a little shoulder pain but since I started using a wider grip it feels terrific.
Great instruction and fair ranking of exercises.
Loving these ranking videos Jeff!
Thanks for this! I was getting back into working out after taking a break and this list simplifies things! 👍
Great series - really appreciate the expertise to help me tailor my workouts for efficacy and efficiency.
Huge thank you to Jeff for motivating me to start working out, now I'm even trying to become a fitness influencer by making no equipment workouts, hope one day I will help someone like you helped me
great video, althought im surprised ring pushups arent included. Big stretch, easy progression (put rings higher, a chair/box for the feet and a belt) and the movement pattern allows to put more emphasis on pecs than triceps as you start with a neutral grip and end like you would during flies.
really cooks my pecs and the pump is insane.
My guess is because it’s to advanced so you have to be very strong already to even be able to one. If you can do them for reps though they are great.
Yeah these sound hard
They are not hard at all.
Finally someone basing it on science instead of what they think. Sub earned.
love this series! would love see one on arms
Good work bro. Very clear and crisp, appreciate the knowledge 💪🏾🔥
The video that I'm looking for. Thanks man!
The incline bench is so good because it’s a flat bench with greater range of motion in the stretched position AND targets the upper pecs more.
no it doesnt.
@@anab0lic jeff says it himself in the video….
@@nygeek6471why u saying it again then🤣
@@N182-k3f what is wrong with you
11:05 my boy didn't even go over the negatives "it's my favorite so S" 😂 the setup is tricky and seems a bit riskier if you push to failure... but a great vid nonetheless
This channel is underrated it needs 10M subscribers
1:17 I just did this in my back workout and I hit chest yesterday. It’s actually surprising how much you use your chest in these movement! I didn’t think it did until my chest was sore.😂
I really want to love bench press, but im going solo in the gym and i simply can't go full out, without risking my health.
This tier type vids got very popular and very glad!! Love the vids, can you just do the “3 backdoor fav exercises” in each vid pls 🙏🏻
Great video idea, I need sum great shoulder excercises
5:10 years ago I had a super odd experience just regularly doing dips, where I most likely dislocated my sternum. I’ve never had it happen since, it was so strange.
I'm curious how you can dislocated your sternum, like where does it go ?
@@disbandekbdh it kinda just popped inwards and a second later back into place. Felt like my chest collapsed kinda
Wtf, might have been its connection to the rips or the collarbone...
Because the sternal part of the rips is made of cartillage, it might have been them popping in and out again
Crazy how he maintains perfect form on all exercises!!!! Love to see it 😍
Honey, wake up! Jeff Nipples just posted!!!
Bro is literally giving gold away for free
Another fella who literally doesnt know the meaning of the word "literally"
Hihi
@@renatomoreira3063gold is literally $3000 an ounce
Awesome video and I totally agree, but I think you missed another s tier exercise… cambered barbell bench press, all the benefits of the regular barbell press but the dip in the bar provides the deepest stretch possible (deeper than a lot of chest press machines actually allow) this makes it the perfect chest exercise when it comes to chest development 🙌🏼
Machines are very good, that's why they are S tier, they are very secure, you can do drop sets very easy, and if you are an older guy with some injuries you can understand that. Some people criticise this concept, but when you are natural and with 20 years of training behind you, you understand that you cannot do 4 barbell exercise to total failure in a training day. That is unrealistic. So it's not that machines are way better than free weights, it's that they are safer and easier. Being away from injuries is number one to progress.
But machines force you to move in a path that may not be very natural to you, especially if you are very short or very tall as there isn't much adjustment
The lying chest press machine at my gym is absolute garbage. The path of movement feels like it’s going to rip my shoulders off and bends tf out of my wrists on the way up. Incline Dumbbell press should’ve been S+
I think a good machine press is S-tier; and with some positioning you can turn some sub-par full ROM machine presses into an S-tier lenghtened partial machines. Which to me is just as good. My issue with his S-tier placement is just the increased conditionality of the placement. I feel like most machines at most gyms are B-tier at best and don't even allow for a decent lengthened partial. I would've placed them in A myself due to the increased variability of quality of the machine most gym goers have access too. Standard barbells may not reach the same absolute heights as a great chest press machine, but a standard barbell setup tends to be better than most chest press machines most people realistically have access to.
Most chest press machines I've seen around have shitty movement paths and shit ROM. Maybe some obscure (and expensive) Atlantis chest press feels great, but the cookie cutter machines in most commercial gyms are definitely not superior to a dumbbell chest press. Therefore it's ridiculous to say chest press is S-tier.
I mean… we have a “Hammer Strength” or something like that (stereotype of shit quality) lying plate loaded bench press that looks like it moves exactly like the one Jeff is using in the video. ROM is basically the same as a cambered bar bench press and it feels amazing IMO and while I’ve never had problem with my upper body it’s clearly boosted my gains. The biggest shame is when ever I go to use it there’s plates underneath the feet because no one at the gym understands how far the pecs are suppose to stretch.
Definitely understand what people get at with some cable machines and/or plate loaded when you’re just seated… but the lying machine presses tend to be pretty good even from lack luster companies.
Oil up Jeff.
Insta comments got to yt 💀💀💀
Cheeks and all
Wind‘s howling
@@unicorn1655Looks like rain.
Medallions humming
These videos are the best and most informative. Love these kind of videos, helped me a lot making my own programme . Thanks a lot. Just need a video on shoulders too❤.
Wow this is a very excellent and brilliant video bro telling about this topic of you ranked every chest exercises and keep it up and keep up the good work as always and take care
Keep smiling always
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Bot
Test levels don't randomly skyrocket unless you're on medication designed to boost it. If you have low test and a doctor prescribes smth you'd slowly get to average levels and after that would probably stop after a while..
Doing stuff that boost test (not meds) usually boosts it a little and not enough to call it "Beast mode" 👍
Thanks for these, really great series to put together new workouts with :)
2:46 I never said you could use my likeness.
😂
Putting flat and incline DB press on the same tier as barbell presses is insane
he dont have any clue on subject, just his personal messy opinion
Dry helpful videos I’m a beginner I’m a bus driver and your videos motivate me to wanna get more muscle thank you
Decline is the goat of all bench position idc what anyone says😤
I've become a fan of the reverse grip bench press, hitting the upper pecks especially, and sparing my shoulders for my conventional bench press day.
Yeah, I second the reverse grip bench press, though I’d say that if you’re working out without a spotter, it’s only prudent to do in a Smith machine, unless of course you’re lifting with safeties / power-rack-with-bars.
@@billkaminsky6977 So far I've been keeping the weight lower so I can up the reps a bit and grove the lift. There's a split grip that I've played around with that reduces the drop risk.
Need Glutes and Hams brother 🙌🏼🙌🏼 love these deep comparisons man. I want to add a 7th exercise to my 4x full body split but i already do core or cardio after. Got to get these exercises right and stop switching out so much testing plans for clients.
Dumbell pullover was Arnold’s secret chest weapon. It provides amazing functional strength, but you need to pull the weight further down your torso for the chest to get engaged.
Jeff, show us a glute spread tutorial
Jeff, please do a best science based chest and tri workout your content is awesome!
Dips are the Best and most complete push exercise. They transform you into a bull
And combined with push-ups, when you ain´t got dumbells or no opportunity to go gym. So Dips and Push-ups is an insane combination!!!
I think the reason Arnold did the pull over wasn’t for chest or the lats, it was for opening up his rib cage and strengthening those muscles
I don't know if I'm wrong, but don't they work the serratus anterior? That's kind of an underrated muscle
I feel my pecs with pullovers really well, but only if done as second or third exercise for chest. I use it as a finisher and I feel my triceps too after some heavy pushing exercises.
The comment about serratus anterior is also spot on. It trains the serratus well and I too think it is highly underrated especially for very lean people
DB pullover is an amazing chest exercise. Super intense stretch and the golden era guys knew the stretch was king. Jeff's arms are probably too short to feel it. As a tall guy, taller than Arnold, I feel it a lot in the chest. The cable pullover is for the lats.
Love these best and worst of for a single muscle group videos. Please do biceps next. Mine are a weakness, and who doesn't want huge biceps?
Don't give up on (diamond) pushups and/or decline pushups, especially if properly loaded with a weighted vest. Cheers!
More of a tricep exercise, but very good! Weighted vests are a great point, so much better than balancing a weight on your back.
Both of these suck
@@jn1346 nah they're great, way better than these dumb fluff and pump cable exercises
@@jn1346 not as much as you, cheers
@@vsauce6664 ridiculous to do Diamond (? Lmao) push-ups or decline pushups for what? Lower chest bias? Do dips like a man. Hop on a decline hammer.
Fine I’ll work chest today
Same
Thank you so incredibly much for sharing this 🤜🏿🤛🏻
For those of you that didn't watch, here are the top 5 chest exercises:
1. Cable pulldown
2. Bent over row
3. Russian twist
4. Shoulder shrug
5. Lunges
S :
- Machine Chest Press
- Seated Cable Pec Fly
A - Compound :
- Inclined Bench Press
- Dips
- Deficit push-up
- (/Incline) Smith Machine Bench Press
A- Isolation :
- Cable Cross Over (seated for stability)
- Machine peck deck ;
R. O. A. M is less free than on cable, no shoulder rotation.
- Cable Press Around ;
Most contracted pec (/inverse to stretch with cable cross over or cambered chest press for exemple)
jeff i swear ur the best gym content creator ever, this will be the gym atlas for my kids to be guided, and im 19 xd
I’m training to join the coast guard for every like I’ll do one pushup.
If you happen to get tons of likes, do not do them all at once. You can get Rhabdomyolysis and die or have permanent damage. Good luck getting in!
Go for Jeff's like numbers. You're not getting that many.
Do them every day, with as many at once as possible you'll be golden
@@Logo-qr3he Army? You fucking high, soldier?
@@roderickmaria2588 Try to do this method: forgot the name but every 2 hours do a submaximal set (half of max) every day.
Do dumbbell flys hit upper chest?
Hey Jeff (in case you see this) I'd love to know if there have been any studies on the importance/growth/usefulness of the serratus anterior in compound push movements. I think it's a hugely overlooked muscle in part because excercises that targets them in isolation, tend to be "boring/not interesting" for most people, yet I still see ripped guys who does bodybuilding (yourself among them), who have great serratus gains, but never seem to target them specifically in their programs.
It might not be a big enough topic to warrant its own video, but I'd love if you could squeeze it into another video sometime.
Great tierlist as always, man
Dips are weird, i can dip my bodyweight, but i can't bench press it
But dips have a different angle and you have forearms locked to the bar so you are kind of lifting a few pounds less than your full body weigth and opossite to that, while bench pressing, your pecks are actuall pushing whole bar plus weigth of your arms.
how good of a workout is the thug shake?
Family Friendly babyy!
S tier
Hello Jeff Hope you are Good and doing well.. I m from India and enjoying your best and worst exercise series a lot.... Thanks for such kind of videos which shows the pragmatic approach in body building. I want you to make a video on full shoulder workout exercise which include all the delts and also rate them from S to F.
Thank you so much for these videos learning a lot.. Keep it up. ❤❤❤❤
The best way of training your chest is to confuse it, by taking a pre-workout driving to the gym and then surprising it by not actually doing anything.
🎯 Key points for quick navigation:
00:00 *🏋️ Best and worst chest exercises based on muscle growth criteria,*
- Exercises ranked by muscle stretch, tension, feel, and progression capability.
- Criteria: deep stretch with high tension, pain-free and smooth resistance, simple progression.
00:40 *🚫 Worst exercises for chest growth,*
- Hex press and plate press lack pec stretch and tension, suitable for triceps.
- Dumbbell pullover considered better for lats than pecs due to lack of pec activation.
01:50 *💪 Bench press variations analysis,*
- Bench press offers high pec tension but may not suit all for deep pec stretch.
- Incline bench press effective for upper pecs, comparable to flat bench for overall growth.
- Decline bench press targets mid and lower pecs but has limited range of motion.
03:43 *🏋️♂️ Dumbbell press variations assessment,*
- Flat dumbbell press allows deeper pec stretch but faces limitations in gym dumbbell sizes.
- Incline and decline dumbbell presses provide variations with slight emphasis changes.
04:54 *🔄 Machine vs. free weight chest presses,*
- Machine chest press offers controlled movement, deep pec stretch, and easy overload.
- Advantages include safety and focused muscle engagement.
05:21 *🏋️♂️ Compound exercises: dips and push-ups,*
- Dips provide excellent pec stretch and tension but may strain shoulders for some.
- Push-ups, while versatile, lack optimal tension for chest growth without high rep counts.
10:03 *🌟 Isolation exercises: pec fly variations,*
- Cable crossovers offer good pec stretch but lack stability with increasing weight.
- Seated pec fly provides stability, maximizing tension on pecs, ideal for isolation.
- Dumbbell fly regained viability with emphasis on stretch over contraction for growth.
13:38 *🏆 Best and worst exercises conclusion,*
- Machine chest press highlighted as top choice for balanced muscle engagement and safety.
- Plate press identified as least effective due to lack of pec engagement and potential risks.
Made with HARPA AI
Jeff, Im still waiting on the Hamstring workouts tier list!
Who wants shoulders next?
👇
Dips should be in S
I agree, pushups too as a broader category.
Hamstring and glutes would be nice to make videos on! Great work jeff
My shoulders don't just feel cranky at chest dips, I actually injured them pretty badly, so I ain't goin near them.
However these vids are a gem in terms of learning about muscle stimulation, thanks a lot, Jeff!
I hurt my rear delt and could only do the hex press. It's been my primary chest movement while I wait to heal. I have grown to appreciate it.