I Rated 15 Popular Chest Exercises (I'VE GOT SOME BAD NEWS!)
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- เผยแพร่เมื่อ 19 ก.ย. 2024
- There are so many chest exercises to choose from that you can include in your chest workouts, but which ones should you focus your efforts on if you want build a bigger chest and increase your strength? In this video, I am going to rate some of the most popular chest exercises and on each one, I am going to tell you if you should rep it or reject it. Hopefully, after this video, you will know with these chest exercises rated, which ones to you can include in your workouts and which ones you can skip altogether.
Pec Deck: while not everyone has access to a pec deck machine, I think it is a good option to stimulate adduction of the chest and allows you to get the stretch you might think that you are getting with a bench fly. I prefer the machine that has articulating arms as it allows people with any arm length to get the same stimulus needed. Overall, I think it’s a good exercises and that you should rep it.
Flat Bench Press: one of the best exercises you can do to overload the chest with maximal tension, this one is not only going to build a big chest, but a strong chest too. If you have shoulder discomfort when using the barbell, you have the option of using dumbbells which allows for more freedom of motion to help shoulder stability. This is one of my top ranked chest exercises and thus, you should rep it.
V-Sh*t Crossover: do I really need to say much about this exercise? Not only is it not training adduction, it doesn’t do a whole lot for the chest at all in the first place, and it looks downright dumb. If that wasn’t enough, just look at who invented the exercise and that should be enough to tell you to reject it.
Incline Bench Press: when you are looking to build a big chest, especially a big upper chest, there are few exercises that match the effectiveness of the incline bench press. Not only does it have the greatest range of motion for all bench press variations, but it also provides the most stretch at the bottom of each rep. If you opt for dumbbells over a barbell, you get even more stretch with a greater range of motion at the bottom. Definitely an exercise that falls in the “rep it” category
Underhand Bench Press: another variation of the bench press that is great for hitting the upper chest, this one is a go-to if you don’t have access to an incline bench and you want to hit the upper chest fibers. One feature of this exercise is the travel of arms from low-to-high, which follows the fibers of the upper chest. My only caveat would be to suggest using dumbbells over a barbell as the awkward hand placement is exacerbated by the use of barbell if you aren’t experienced enough with the exercise. Absolutely rep it.
Plate Press: a fairly awkward exercise that can be done by squeezing one plate between two hands or even two smaller plates between both hands. There is not a lot of chance for overload on the chest here as the weight you can handle on this exercise is going to be fairly minimal. I would say you should reject it in your next chest workout.
Decline Bench Press: this bench press variation is designed to hit the lower chest fibers and is a great way of overloading them. While it has the least range of motion for most bench press variations, it is easy on the shoulders, so if you have any discomfort, this could be a great option for you. When it comes to ranking chest exercises, I would rate this one towards the top.
Pushups: the gold standard for bodyweight chest exercises, I think everyone should be doing pushups. However, if you can do 30 or more pushups in a single set, I would say that you need to find a different variation that challenges you enough to where you fail under 30 reps if you are looking to grow your chest. Overall though, this is an exercises that falls in the “rep it” category.
Guillotine Press: this version of the bench press requires you to bring the barbell down towards your throat while flaring your elbows out wide. I think if you are going to do this exercise, you should use dumbbells as you can alter your elbow angle while bring the weight down to that upper chest touch point. Add in the safety factor that you can actually dump the dumbbells. However, with better options in my chest exercises rated, I am going to reject this chest exercise.
For the rest of my answers, make sure to watch to the end of the video to see which chest exercises are rated to rep or reject.
Chest Exercises Rated - athleanx.com/x/...
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Thank you for being a loyal subscriber.
Jeff, please make the shirt you are wearing in this video available for purchase. Thank you.
Don’t know if you check these comments but I recommend trying an underhand grip on a smith machine flat bench. Probably the most surprisingly useful variation I’ve found over the last few years.
What about weighted deficit pushups, deficit achieved by 3 stools, @Athleanx
More shoulder and hips please.
👍
0:20 Pec Deck
1:05 Flat Bench
2:05 Incline Bench
2:50 Underhand Bench
4:30 Decline Bench
5:25 Pushup
7:30 Cable Crossover
8:15 Static Press
10:15 Upper Chest Pullover
11:15 3D Crossover
12:20 Weighted Dip
👎
1:35 V Crossover
3:35 Plate Press
6:30 Guillotine Press
9:15 Bench Fly
@@maciejguzek3442 13:43
👍=good, 👎=bad @@maciejguzek3442
❤
Omg thx bro
👍
Do you guys have videos about doing chest exercises with a bad shoulder? Jeff references his bad shoulder and I'd be interested in learning more about what exercises he did to help recover and get back up to speed, along with how he mitigates further issues.
I guess Monday really is international chest day!
Every day is chest day
Why? Wha? Wa? WWWHHAAA?!??
Once per week is not enough, at least every muscle two-three times weekly, or 4-5-6 trainings per week🤷♂️
@@Mr.Feanor Three times weekly is too much.
@@robbertag808 Nope, it's not enough...4 is minimum, and 5-6 is perfect ,of course, another level...maybe for you, if you're just starting🤷♂️I'm 19 years into fitness buddy👍
Dr Mike did his 5 best chest exercises today too. Would love a collaboration between these two guys!
That'll never happen
@@rkip123456 why
@@tnn-cj3vyPretty sure Dr Mike would disagree for some of Jeff's advice. AthleanX had some controversies with other youtubers with the same type of content
Dr mike hates him lol
Monday evening, thanks Jeff.
Thanks gents for these insights. Managed to build a rock solid workout plan based on the worst to best series. Very grateful!
Thanks for posting these chest exercises.
Good call on the pushups. Two torn rotator cuffs and a supraspinatus tear due to excessive pushups. Had one shoulder repaired, and it feels worse than the one that’s still torn. Once you mess up your shoulders, there’s a good chance they’ll never be the same. Thanks for the video!
WOW! YOU LITTERALLY GROUND YOUR SHOULDERS APART!!! HELLO DAVID GOGGINS!
@@nunninkav THANKS! I WAS GOING FOR THE DAVID GOGGINS COMPARISON! NAILED IT!
13 million subscribers? Congratulations! I remember when you were under 1 million. I remember when Jessie wasn't a thing lol. I'm glad to see you guys are still rocking together. Your videos have helped me tremendously. High five!
Edit because I made this comment before the video was done. But do you have any advice for someone (me) who can't do dips because it KILLS my hands. Im a web developer and I kinda have carpa tunnel syndrome l lol. I can't do 2 dips without my hands catching fire. thanks
Carpel?
@@LittleBpaulmuller-Owners carpal tunnel syndrome. Lol I spelled it wrong. My bad lol
Couple options.
Assisted dip machine. Tricep pushdown machine: Allows your palms to take most of the pressure, rather than having a rigid grip on the handles. That's a tricky one though. There's not much you can do to avoid pressure on the wrists.
@@FastidiousFalchion thanks! It's my palms that are the problem. I'll try that. thanks again!
@@OdotJdot no problem
Howdi, Jeff! Could you please make a video explaining the correct usages of the abdominal belt and another gym implements like wrist, knee and elbow pads?
Hugs from Cuba! Come some day to here!!! 🥳
1:43 had me in tears 😂 I remember that a few years back
what happened to the bulletproof series? that was so useful😢
Please keep these videos up
This channel is excellent for exercise, execution and technical details . Thanks for all you sharing here.
Thanks Jeff. Where I had been working out did not have a station for dips. But they did have a couple sets of rings hanging from the ceiling. I discovered that took dips to a whole new level.
Love you bro I seen your video 10 year ❤❤❤
Just found your channel, and it's been a lifesaver! I'm using weight training for my rehab - I had a stroke that left me paralyzed on the right side. Thanks for the content! I'd love to hear more about how you rehabbed your shoulder. I blew mine up due to the paralysis and overworked it when function started to return.
Great breakdown! Love how you mix practical advice with humor. Definitely repping those chest exercises with new motivation! 💪🔥 Thanks for keeping it real and relatable.
We need a ranked forearms video
Great wisdom! God bless you!
I had bench flyes in my newly created program. Thanks for letting me see the light. I've switched to 3d crossovers. Boom! Now my plan is perfect. Yes I do face pulls.
Thank you again Jeff ❤😊
This team-up is pure gold!
Ai 😂
Riiiight. Major crossover here...
Thanks Jeff!
Thank you for your videos! They are on point and never disappointing. Always full of expert, reliable advice and guarantee results. Even for the ladies :)
The way you tell stories is amazing!
Ai 😂
Confirmed the bench fly is to be avoided. I recently injured my shoulder doing this exercise in the exact way Jeff describes.
I tell you what. I’ve been away from this channel a while. Jesse is getting swole bro. Good job.
underhand bench press is crazy good. thank you
Excellent video guys thank you
Great video I haven’t watched yet
Great video content. Thanks, Jeff
Waiting for the bulletproof workout similar to chest for other body parts
Yes sirrrrrrr great content!!!!!
maybe also nice to place category of beginner, intermediate and advance exercise for discussed exercises. although the explanation was clear, maybe a nice final advise with rank so beginners can avoid doing exercises that’s clearly for more advance lifters. Just a thought
overall this was a good video. I learned a lot
I’m a lot older than you I was bodybuilding when you were still in dippers, I got creative and laying on a bench doing a straight arm pull over doing wide grip and a shoulder grip plus a narrow grip will work all areas of the chest you can lower the bench for lower chest or raise the bench for upper chest, plus the chest will not reach its full potential size unless the latissimus Dorsi muscles of the upper back are fully developed. So by revising your grip on the barbell with shoulder width grip and having your head just a little over the bench so the barbell is tucked under your head as you bring the barbell over your head you will work the lats, and you can also lower the bench for lower lats and have that cobra back effect
I can't wait for the abs list
Really good stuff as always!
thanks guys!
Early gang! Just when I needed a video like this, you uploaded, crazy!
Nice video
Have a pain in my left shoulder?So,liking the idea of the single arm presses.Chest night today and I am definitely going to change my presses up to singles.👏🏻💪🏼
I like Jeff here very much. Light, fun, no preachy stuff, humoristic shd masculine style
Yeah, so the classic chest workout routine in the end
Funny Jeff, I messed my shoulder up bad doing your 2nd best chest workout! Lifting that heavy and then trying to drop the dumbells!! Never had shpulder problems from any fly workout even on a bench only lifting stupid amounts of weight and a bench press like in number 2. Lowered and do proper now and on floor and safe!
Why flat bench vs. incline? My understanding was that incline bench involved more chest muscle fibers due to the increased ROM, while still effectively targeting the middle pecs as research showed it worked just as hard as the flat bench during the incline.
Or just do both. I start with incline 3 sets, then do flat for another 3 sets and end with either 3 sets of high to low cable crossover, assisted dips or some chest fly.
@@GDRobbye Yep. I've been doing that, but compound sets. Incline barbell/incline flyes, then flat barbell/flat flyes. To get really nasty, add in partials, rest/pause, drop set and repeat.
Best workout
Chest day today…thx!!
Legend
Jeff Nippard says the alternating dumbbell bench press is no good, you and him should collab
one arm dumbbell bench is actually quite a good move. More energy focused on your working side, more core strength and stability. And having another dumbbell with similar load also allows you to form a bromance in the gym lol
Would be a great collab!! That's what we call science
That's not what he said. Watch it again and try to comprehend what he says this time
@@josheakins5137 he put them in F tier, maybe you should watch it again little nugget
@@trungbui1762 I’ll listen to nippard over you
With push ups, all you need is a good pair of push-up handles and slow down the rep speed. You can alter hand positions and can use weighted vests if needed. Plates aren’t necessary.
International Chest Day bruh! 💪💪💪
ممتاز 🎉
Can you make a tier list vdo on the upper back Focused exercises?
2:58 I do underhand bench for my birda$$ chest, i feel like my upper chest is a muscle fiber desert.. I've never done it using Dumbbell though
3:35 thank you. 🙏
I love ranked vids so that i can stick with the top 3s 😫
Hey Jeff, can we get more of your personal workout videos? You uploaded your shoulder workout a few months ago, would be some great video ideas to see your leg day or arm day
I’m back watching from this channel after a while. I left when Jesse was just super slim, and noob, now he looks bigger than Jeff. 😂
Just in time for chest day.
What about chest press machine? It's a pretty popular machine where i go but i don't ever see anyone include that in their tier lists /exercise ratings
Probably because you can generally get better stretch with dumbbells. And as you probably know, stretching the muscle is important if you want to train more efficiently.
My gym also has various chest press machines, but they're not as popular as bench press or dumbbell press
Chest press machines are great. I use them in slot 3 or 4 in my chest workout. If I didnt feel like I got enough intensity with bench press and dips, I will put a lot of weight on a press machine and push hard. Most of the time I'm going for 8 to 15 reps though, anywhere in there is pretty good.
I get plenty of strech with the machine and my shoulders thank me. I guess it depends on the machine. Most of the exercises shown by Jeff here mess up my shoulders once I start using heavier weights. The machine is awesome.
@@ovidiuc4 Same for me on the stretch. I do sometimes get shoulder pain though but i think (?) it's gotten better ever since i press with open palms instead of gripping the handle
Declined bench press with dumbbells, I do them because they work the lower chest muscle. The chest is 3 muscles mainly. Flat works the middle more, inclined the upper more, and to balance it out I also work declined. It's good for definition.
At home if you dont have cables, the bench fly is king
No full Adduction, if you're gonna do bench fly then add chairs next to the bench to catch the dbs
Floor Fly is what Jeff likes
great
Great video Athlean-X! Fun format for the vlog. Thanks
From most best to less best:
Pseudo Planche Push Up
Tuck planche push up
Dips
Diamond Push Up
Decline Push Up
Pike push up
Archer Push Up
One arm push up
.
I think I'm a calisthenics athlete....
V-Shred wasn't harmed in this video.
The shade to V 🤣🤣🤣🤣
The biceps 😮
I can't even do more than 30 pushups in a set, but i still prefer them at the very end of my chest workout.
Hahaha Vince still the punchline 😂😂
9:00 Jeff jumped into lenghtened position bandwagon?! Or There is no bandwagon cuz it is known for years lol
For some new content about chest, can we have gymnast ring tips?
Question (maybe a video idea?): Is there an age at which I should stop lifting heavy weights? I'm 38. I ruptured my achilles tendon 2 years back (playing basketball) and that, along with watching videos of pectoral tears during benching, make me worry about lifting heavy weights. I stopped doing max weight reps, but there are few things I love more than pumping out 5-6 reps of 225 on the bench. Thanks for all of your content!
44 yo lifelong gymrat here, I realized in my late 30's that renegeration becomes 'different' (=starts to suck;) and my body gave me a few smaller and bigger warnings to stop acting like a young gun, I've done 2 major changes, 1st is I never touch weights 2 days in a row (after weights, always a day of cardio/aerobic, or sometimes rest), 2nd majority of my workouts became '1 set every minute' sets without muscle failure, alternating exercises (for example: 3 chinups-15 pushups-3 pullups-5 dips; and this x10). Surprisingly, this routine keeps me in a decent shape. You have to ask yourself why/what for do you need to lift heavy, and is it worth the risk of injuries. To me, the answer was clear, I don't need any personal bests at 40yo, I accept the curve of life, and just want to feel overally good.
@@maciejguzek3442 I appreciate the personal feedback. Thank you
Dr Mike has a video about lifting when aging, basically you should shift to more reps and less weight so is more gentle to the joints and way less prone to injure.
I'm 63. I can still bench max 300. I can shoulder press standing 175. You're not that old.
@@flipao1 I found the Dr Mike video. Thanks for the suggestion
Incline - dips are my personal 2 goats
Incline DB chest, best exercise.
Weighted dips .
I love to do bench flies 🫣🤣💪🏽
Really learning a lot from your videos. Appreciate both of you
What is the alternative to benchfly?
I feel pain in my shoulders with the incline bench press. That’s why I always do the completely flat one..
Jfc looking at the plate press even before he said anything one would hope anyone could see that and go "Oh that is dangerous no thanks" lol.
Why does Jesse's face remind me of Amir Khan? Over the years I knew that he looked like someone but only now I know who
Hahaha! Dude that’s good
What is your opinion on the fly-presses? You can go pretty heavy with them and overload the exercise significantly. I do fly presses with a neutral grip and on a flat bench. Personally I think is a great addition to basic bench presses as the greater range of motion and adding lengthened partial at the end can build big and symmetrical pecs.
I watched this just because I knew the v shred move was gonna be here and sure enough I was right 😂
I hope i didnt miss the video but is there one where you show us exercises to improve the shoulder stability? i do facepulls 2-3x a week out of my 5 day workout plan.
I liked it when you put these on your white board. Easier to follow.
Wow never been so early
V sh*t 😂 I hope his ads don't start back popping up! Lol
Pushups are underrated here. Ask a marine or army man about pushups results
@@fitlifefitness8234 My shoulders are destroyed
RP training just made a video putting flys as one of his favorite chest exercises. Pretty bizarre really how he likes the stuff you hate hahaha
He only hates them because they have a bigger risk of injury once the dumbbells get heavy enough.
I'd love to hear your thoughts on the valsava maneuver as one gets older. How do you stay safe without giving yourself a stroke?
Jesse looks like Mike McDaniels
❤❤❤❤
Dang Jeff how in the world do you stay so ripped year round? Wish I could do it
10:20 sweaters 😂
How many times will we see this dance video?!
Im sure v is the fav
Priceless content
I was someone who looks at me like jessie looks at jeff