The Best & Worst Chest Exercises To Build Muscle (Ranked!)

What are the best and worse chest exercises for muscle growth?
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References:
Weighted Stretch Training:
pubmed.ncbi.nl...
Training at long muscle lengths:
www.ncbi.nlm.n...
Incline Bench (Upper Chest) Study:
pubmed.ncbi.nl...
MASS Research Review, Volume 4, Issue 11
Press Around (N1)
www.instagram....
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Written by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Edited by Jeff Nippard
Music by Bankrupt Beats:
• (FREE) Mind Your Step ...
• (FREE) Creep x Hip Hop...
Music by Epidemic Sound:
Sneaky Sonja - Luella Gren
Damma Beatz - Snickers
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What are the best and worst chest exercises for muscle growth? In this video I am breaking down my top 10 chest movements based on personal enjoyment, tension generating potential, progressive overload potential and convenience/ease of access. We will consider exercises that target the upper chest, mid chest and lower chest and conclude with some of the worst chest exercises that you should avoid.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

What would be the number one chest exercise on your list?

[@BrutalSnuggles]

Bench press, King!

[@jcrb8894]

Bench press and it’s not even close

[@ilgion2934]

Decline bench press

[@rev0cs]

bench press is goated

[@gilby4495]

Top 3 would be Flat bench Incline DB press Weighted dips However I would only ever do 2 of these max in a session

[@SnakeEyesSwim]

1:00 Amrap pushup 3/5 stars 2:00 Dumbbell stretch iso-hold 3/5 3:25 Pec flye machine 3.5/5 4:45 Cable crossover ladder 3.5/5 5:40 The Dip 4/5 6:20 Deficit pushup + bands 4/5 7:08 Incline dumbbel press 4/5 8:03 Press-around 4.5/5 9:00 Machine chest press 4.5/5 10:12 The Bench Press 5/5

[@dubot4076]

Thank you kind person

[@alans177]

Yo, list guy. Thank you!

[@Phenom_XAC]

11:37 tho

[@mihailmilev9909]

@@alans177 this is list guy lol?

[@Senai88]

Was looking for this comment 👌🏾👌🏾

[@trippin4]

Jeff: doesn’t like weighted dips because of setting it up. Also Jeff: drags over 6 plates to do push ups

[@toniokettner4821]

doesn't need to be plates

[@garyneedham3257]

Pretty easy setup

[@iamcorneliu1097]

😹😹😹😹

[@iKr0nIKzHD]

@@toniokettner4821 not what he said…

[@ninayashaa]

Yeah but if u ever did both u know what he means

[@fittysit-tea5287]

This should be a series for other major muscle groups!!

[@Give_Me_Rent]

Coach Greg has already done all the muscle groups, check those out!

[@jaredjordan7935]

Athlean X already did these. Nippard's just copying them for them views. I know the two of them like each other though so they prolly planned this to get us all to watch their videos.

[@fittysit-tea5287]

@@jaredjordan7935 Or...maybe he just wants to give his insight on the topic. So, his fans can know what he personally thinks from *his* personal experience and knowledge. Technically, everyone "copies'" each other on youtube not even just on the fitness side. Welp, going to go watch that athlean X video.

[@scott4398]

@@jaredjordan7935 Athlean-X just makes the same videos over and over year after year. When Jeff makes a video you can trust he's actually giving you all of his current knowledge and opinions.

[@fittysit-tea5287]

@@scott4398 That's what I was just thinking lol.

[@emilianodiaz2489]

For me the main setback of the Bench press is how difficult is to train to failure. Your are obligated to get a spotter when in other exercises is much easier.

[@professorwolverinebeardsan470]

I use the safety bars! No spotter

[@miguelangelsotofuentes6537]

Yeah, experienced it first hand, wasn’t a lot of weight but trained to failure, the bar landed on my jaw and I struggled to get it off me lol. So past couple of months I’ve been just on cables and dumbells

[@alaaentabi7879]

@@professorwolverinebeardsan470 not all benches have a safety bar althou you can take bench press to failure without a spotter, you just need to fail correctly, land the bar on your chest, and roll it down your belly or you can land it on chest and then throw the weights to the side if they are free. even if they aren't, having the floor handle half the weight can help a lot

[@realnatedieckhaus]

​@@alaaentabi7879 i feel like most gyms that have power racks have at least one pair of safeties no? use that

[@benjamin3615]

@@alaaentabi7879 bench in the squat rack, my brother in christ

[@StephanieButtermore]

Jeff’s chest is still recovering from filming this video 🥴

[@janakthapa1082]

🤣🤣🤣

[@janakthapa1082]

I thought I'm the first guy to watch🤣🤣 look who's been hunting the first viewer game from past 4 hours🤣🤣🤣

[@Salah_Hadji.]

😏

[@gilby4495]

4 hours ago 🤨

[@kingofdeath5600]

Jeff's chest is crazy nice.

[@FitnessFAQs]

Sound video jeff, always appreciate your attention to detail.

[@bibbs4150]

Hey what’s up love the channel

[@mrnaizguy]

FitnessFAQS X Jeff Nippard coming soon?!

[@sabasotkilava3493]

Sup Dan

[@masamangtao6417]

Do you guys think 1-arm push-up, feet-elevated push-ups, or archer push-ups deserved to be in this list of 10 best chest exercises?

[@arisnikou04]

Jeff Nippard on FitnessFAQs Podcast when?

[@Jesse_Wharton]

As someone who works out home alone most of the time anymore I feel like dumb bell flat and incline presses are godsends. Not needing a spot and having more control over my arm angles make them my go to upper body compound movements

[@Nohandle...]

Oh yea!! Can't go wrong sticking with these

[@closinginonclosure]

"Dumb bell" 😂

[@AK-jt5bm]

6:42 there’s Mike van Wyck lurking in the background….lol

[@KingRyan-v4t]

6:40 Who knew that 2 years later, the bald roided guy Mike at the back there would attack our beloved science nerd Jeff

[@supersonic9599]

Machine press quickly became my favourite exercise, I think the fact you don't need to worry about a spot (barbell bench) or getting into position (dumbbell bench) are the main factors. I feel my chest is fully activated when I do that exercise.

[@justcaused6182]

After injury, that exercise quickly became my favorite one.

[@EhrenmannAndi]

Machine presses are probably also more stimulative in relation to fatigue and should have been on first place in this ranking

[@balthazarduclos2673]

I thought I was the only one loving the machine press!! It feels just as good as a bench press, but it’s so much safer and way easier to set up. Overall one of my top two chest exercises

[@sondersonics7534]

@@EhrenmannAndi but it’s not cool

[@Marco-tb1uj]

@@balthazarduclos2673 and there is also another advantage. Everyone is doing the bench press and that create literally lines for training. The machine presses instead allow you to switch and alternate the set with another person and allow me to have consistent resting time between sets

[@Ali_ReBORN]

Jeff, i am on week 2 of your High Frequency Training! I picked the 4 days a week one! Still too early to see results as of yet but i’m not stopping! I returned to weight lifting after 14 years because of my lumbar disc degeneration! Last two years did calisthenics and core strengthening just to get here! Not easy at 41 but i’m better than i ever was in my thirties! Gratitude for all that you share and do brother! ♥️

[@tony6512]

What happened any resulys

[@Ali_ReBORN]

@@tony6512 I'm on hybrid push, pull, legs and upper, lower weekly now. Lost fat, gained muscle and love training now. Stronger and painfree :)

[@hillybilly48]

I never feel any tension on my pecs when doing bench press, but when I do dumbbell presses I feel a lot more tension and have been getting better results from those recently.

[@davishall2003]

It’s all about mechanical tension, not mind muscle connection. That’s why hex press is extremely overrated.

[@techdeth]

Widen your grip

[@nicolarossi8728]

You are certainly doing something wrong with technique

[@EmperorPenguinXRemas]

@@nicolarossi8728 nah ive the same, i only get good pump with inc bench. It is also something about your bio mechanica

[@hillybilly48]

@@metsasuomalainen3691 ????

[@panfilolivia]

i went to the gym for the first time today and had so so much fun, loved the soreness after and felt so happy:) i love how informative and straight to the point your videos are. Thanks a lot

[@kristve6798]

good luck on your journey bro, hope you keep having fun with the gym

[@panfilolivia]

@@kristve6798 thanks man:) very excited to slowly get stronger and not be so lanky

[@damonlang1185]

happy for you bro, started going 2 weeks ago and im loving it as well :). lets change our lankiness to being shredded 💪

[@g__l7217]

Let’s go. Remember to push thru on days when it’s difficult to get ur self to go to the gym. It’s hard to not slack off sometimes, but when u make urself do it it’s super rewarding.

[@panfilolivia]

@@g__l7217 i will, man! Thanks for the advice and encouragement

[@jeremyholland4527]

I had someone convince me to do bench on the smith machine. He said its a good way to go heavy without a spotter and it was. The down side is that when I rotated the bar to lock the hooks in, both my wrists snapped. The triangular fibril cartilage was crushed and torn and I’m still nowhere near my max after 4 years later. Feel like this is a good place to warn people about the experience I had. Another great video Jeff, keep them coming!

[@tommendham7686]

I’ve never benched on smith but this is one of the reasons why I don’t, it seems so stupid to rotate your wrists with that much stress on them. That and the bar path isn’t ideal and smith machines actually have a maximum speed

[@jeremyholland4527]

@@tommendham7686 I didn’t know any better and was competing with my mentor so I trying to do everything I could to make gains faster. Most important lesson I’ve ever learned, slow in steady is better than a fast injury

[@Eagle-Striker]

When I started training I was also told to bench on Smith so that I could go heavier (they said it was safer). Listening to this advice was one of the biggest mistakes in my history of weightlifting. These are the problems I have noted over the years. - Due to the 2 dimensional training you do not build up all the synergetic muscles that are required for actual bench press. - You have less muscular stimulation and fiber activation since you are not balancing your own weight - Unable to perform the critical bar path arc, arcing the bar from chest to shoulders. I try to correct this by launching the bar closer to my neck BUT this requires sacrificing 30 degree elbow abduction putting tremendous stress on the shoulders (shoulder problems knocked me out of the gym for 2.5 years). - Hands are not above the elbows at the top of the top position (no go). - Unlocking and locking the SMITH when under heavy load will cause wrist problems (as mentioned above). etc. Besides causing me shoulder problems and wrist pain, it did not prepare me for actual bench pressing. Now that I learned how to properly bench I avoid Smith like the plague! For the days I want to do a super heavy set I just ask for a spot (if not spotter is available I can always drop the bar onto the lower pin on the rack).

[@Erowens98]

Smith machines are for hip thrusts. I trust them for literally nothing else. They let you load the weight way too high because they take load off of your stabilizing muscles. And are harder on joints because of the fixed range of motion. My mottow is, trust your body. In my case, trying anything on the smith machine i could just feel how much harder it was on my joints. So i decided to stick to free weights in most cases. Im also not afraid of failure on bench. As long as you do it right you can safely get out from under the bar post failure by either rolling it down, or tipping the weights off the ends.

[@warwithcinema]

Just finished your full body program, was able to bench 405 for the first time ever. Thank you. Best program I've ever used

[@andersonmartin48]

I’m currently using this program aswell! What do you plan to use after?

[@warwithcinema]

@@andersonmartin48 gonna start his powerbuilding program.

[@khmerGuru]

What was your guy’s 1rm and working set before using the program?

[@warwithcinema]

@@khmerGuru 385lbs, was having trouble getting to 405 till i ran this program.

[@rolandorobles6375]

I really appreciate you displaying the subtle things such as how to set up the cable crossover exercise. I’m new to the gym setting and at times I’m a little nervous to try different forms of exercise due to not knowing how to set up the machine. THANKS JEFF!

[@vmafarah9473]

I'm a newbie too, but I accidently discovered this movement while playing with cable machine.

[@julienf2301]

9:35 Indeed this depends a lot on the machine. If you're in a small gym where all you have is the old-school machine which only allows the bar to move vertically (like a Smith machine), putting your shoulder in dangerous positions, then it can easily become one of the worst exercises. I would also advise not to include any machine press if you don't also have some proper bench press in your program, which is a bit stronger than your "as long as you're using a combination of machine and free weight and this isn't the only chest exercise you do". This way you can train your benching technique and make sure there is no strong divergence between what you do on the machine and what you do using the extra freedom of a bar.

[@Eagle-Striker]

Agreed. Bar path arc is critical, otherwise you have to sacrifice 30 degree shoulder abduction = kiss your shoulders goodbye (been there). When people complain that free-weight is too hard, I say well that is the actual reason to start benching properly, start building up the synergetic muscles and your nervous system to start balancing your own weights. End result will always lead you to more strength and size. I myself hit chest twice per week using free weights E1 Flat, E2 Incline, E3 flys using cables and sometimes using the machine press as a 4th exercise finisher.

[@ChrisSmith-pe4tf]

@@Eagle-Striker i would argue the bench press is inferior to machine pressing BECAUSE you require more stabilization. it may be better for strength but it is worse in a hypertrophic context, as the more stable you are, the more able you are to adequately load the target muscle, leading to greater muscle growthh

[@Eagle-Striker]

@@ChrisSmith-pe4tf bench press is the absolute best mass builder for chest. i recommend that you start pressing free (barbell or Dumbbell) and then use your machine as a third chest exercise. I also sometimes use the press machine as a 4th exercise. Try it out and let me know how your body reacts. Cheers

[@birddaword5598]

I'd love for this to be a new series on your channel, I am curious to see what your favourite exercises are for every body part!

[@solarsystemwulf96]

I love the acknowledgement of machines not fitting a body. At a lanky 6'4" machines always feel super wonky. The fact that free weights allow me to move naturally is super helpful, so always good to see bench at 1 and inclined dumbbell press at 3

[@thohangst]

Yeah, the iso press machine did me a mischief (got better), but I'm about the same height as you and stuff just isn't designed for the tall ones. I give that apparatus -3 stars.

[@allsportscomps6896]

Just do weighted calisthenics

[@MarianoPoker]

Jeff, what are your thoughts on the decline bench press?

[@grizzleg8729]

Yes please

[@InMyOwnWords4]

VERY interested if he replies

[@sebbubusse4111]

+1 it's often pictured as one of the best, but it wasn't in the video..

[@darymetal]

I would guess that exercise gets largely overshadowed by the dip.

[@iamcorneliu1097]

It’s amazing when done with a close grip

[@vanessamachock]

this is a cool concept for a series, i'd love to see these for different muscle groups like back, hamstrings, etc

[@Slingshot308]

Flat bench press is not only my favorite chest lift but my favorite lift ever invented, period. I like building any muscle group, but there's something about chest, specifically the bench press, that is on a whole other level of enjoyment. It's fun as fuck lol. I can't really say any other lift is what I would call "fun", maybe enjoyable to a point, but not fun. Bench press is straight up fun though. I even get excited while driving to the gym on bench press days. Years ago my PR for bench press was 255 x9 reps, at a body weight of 169. Then for no particular reason I just stopped lifting for a whole 10 yrs, and shrunk down to a skinny size. Just got back into lifting 3 months ago and I'm never gonna stop again in my life, I want to smash my old PR, but it's gonna take a bit of time. Right now I'm working out with 195 (getting 7-8 reps on first set) and my body weight is 172. When I started 3 months ago I only weighed 155 and was only benching 135 lmao, so I've already gained a ton of strength compared to that, but then again it's newbie gains so it's to be expected. Now I'm starting to look strong again, but not "big" yet. There's nothing as invigorating as watching one's chest grow. Lats, traps, biceps, triceps exercises are all cool too, but bench press is the most rewarding by far. Gives the most amazing post-workout pump too. For chest, I only do 2 exercises: flat bench press, and sometimes incline bench press, nothing else. In my experience, butterflies and other cable machines add little to nothing, and I actually believe they even hinder my progression with bench press, so they had to go as soon as I figured that out. I consider them time/energy wasters. Soon as I dropped all those other chest exercises, my bench press progress sped up and my growth and endurance/energy level on chest days all increased across the board. So I focus only on bench press now, doing 8 sets minimum per workout, and it's not uncommon for me to do up to 12 or 13 sets. I'm on the bench for about an hour usually. I can't wait to be working out with 225 again, that's when it's gonna start getting even more fun. Bench press is the GOAT lift.

[@MrKomaar]

Lately I started doing weighted dips as my main pec strength exercise and I love it. Anytime I didn't have a partner I was afraid to go heavy on the bench without a spot and dips are just less intimidating in that sense for me. I still do bench, but the strength gains I get from dips are really awesome and I see it transfers well into the bench, so highly recommend doing dips.

[@garrettbaratheon567]

I’m a huge heavy weighted dip enthusiast… I’ve totally replaced the bench press with it, the only negative I’ve noticed is that you’ll lose shoulder strength if you don’t supplement OHP or some other exercise

[@AD-ui6sk]

When I bench alone I just make sure to do incline it’s easy to roll down and off when failing

[@codywirth8190]

For people whose shoulders hurt like mine during dips, I highly recommend going all the way to the ground and doing pause reps.

[@grizzleg8729]

It’s crazy how undeveloped my triceps are, cause when I saw him mention dips I was like “that’s triceps!” 🤣 I’m a beginner and I’m still doing weight assisted dips and my triceps are failing on the 3rd set before I can even complete it. It’s crazy to think y’all are out there strapping plates to your waist and doing them. I can’t wait to be there one day

[@allsportscomps6896]

@@garrettbaratheon567 weighted wide pushups, inverted diamond pushups, pullup and chin up holds are all good for shoulders weighted calisthenics>gym

[@vince-pm1zf]

Hey Jeff I just wanted to thank you rq. I’m about 4 months into my lifting journey and I’m seeing awesome progress and feel way more confident. I watched a ton of your videos especially in the first few weeks and they have been extremely helpful and informative. You’re awesome

[@Pieter_Lion]

I dont agree with some of them, but this is a solid list and very informative. Can you do the same with other body parts?

[@Mattquadriceps]

Ok

[@Ratchetti]

No one cares

[@Pieter_Lion]

@@Ratchetti i dont care that you dont care ;)

[@Ratchetti]

@@Pieter_Lion Understandable

[@anjanathreya8306]

@@Pieter_Lion fire 🔥 response

[@sn5837]

Yessss a new series! Can we have back exercises in the next video?

[@Zero-vf8vy]

Face Mewing, Facial Exercizes, Submental Exercizes, Mastic gum Neck: Neck curls Chest: Push ups and variations Dips and variations Dumbell press Bench press Back: Pull ups and variations Chin ups Arms: Handstand and variations Dumbell over head press Chinups Dumbell curl Forearm curl Abs: Knee raises Leg raises Toes to bar Legs: Squats Lunges Calf raises Deadlift Barbell squat

[@closinginonclosure]

6:50 Weight is far better than bands anyway. The problem with bands is that there's resistance at the end of the rep when the bands are stretched, but little to no resistance and the beginning of the rep in the fully stretched position. Using weight, provides constant and consistent resistance. Although, rather than a plate and partner to place the plate on your back, I'd suggest using a weighted vest, or even just put some weight in a backpack and put that on. No partner required and no need to load and unload plates off of your back, pre and post set.

[@baltii41]

I love your videos, Jeff. I've been lifting since January and made great progress, I definetly learned a lot from you.

[@Grdian]

7:46 I have stupidly strong arms and a weak chest making this the easiest to do workout for me. its so fun seeing how wildly different the range of motion and weights people use for the same workout to get almost identical results.

[@ajponiente810]

Great video Jeff 🙏🏽 Please create more videos similar to this one with the rest of the muscles this one’s awesome

[@Rawlresults]

Great video!

[@jameereugene9035]

Wow some of these exercises are really interesting, and I kinda wish I could do them all. But since I am a beginner, I am not still really able to do all of these. My goal is to lose some fat and get bulked afterwards. I think my diet is definitely on point with meal plan that I got from Next Level Diet. The most important thing is I believe in myself.

[@broperson285]

You got this 💪😤🔥🔥

[@kerel4417]

Remember to form a habit

[@Anisozygoptera]

Jeff has a great video on body recomposition. If you're looking to both lose fat and gain muscle, maybe check it out? I found it really motivating, personally.

[@tjeerdroukens5110]

@@Anisozygoptera I think he is looking to gain a bit of fat. not that its needed to gain muschle (certainly as a beginner) it can be nice for someone who's always been skinny(or even underweight) to gain some fat

[@scottmackenzie8071]

@@tjeerdroukens5110 his goal is to lose fat then bulk

[@johnquid5241]

Hi Jeff, I’ve been using your ideas and advice for the last month. It’s really invigorated my workouts and I’ve put on a bit more muscle. Thanks mate

[@heydenaldana4809]

YES, someone finally have spoken the truth about db pullover for "chest". It is only a back exercise, and the rest of the vieo is great Jeff, good job!

[@sean.momentum]

Agreed! At best it's a lats and serratus anterior movement!

[@potholderz9310]

God your videos are so perfect. Extremely easy to watch, it's like a sin how chill it is watching it

[@frank52fvo]

Great video as always! Just curious about your opinion on reverse grip press? Studies have shown up to 6x better upper pec activation compared to just doing incline.

[@lancebettisfishing]

Time stamps would make this so killer! Thanks for your help and videos!

[@imthedan2]

Love the video Nips. Hoping you can get the other ones in the series up quickly. I'd love to build a workout around the best exercises.

[@g__l7217]

Bro thanks for setting the facts straight on the DB pullover. I’m sick of explaining to ppl that it’s illogical as a chest movement. Lol idc that Jay Cutler likes them

[@avimines2227]

Hey Jeff. I found about your channel a few days ago. Right now, I am 2 months into my workout journey so I am definitely still a noob. Your videos have been very helpful and have changes the way I look at the gym. Thank you very much!

[@joshalt8372]

lots of questions for jeff or anybody else who would take the time to answer: is it bad to repeat a program multiple times? if i am running a 15 week program for instance, i’d obviously have progressed assuming i push hard enough and follow it accurately. by the end of the 15 week program, would you suggest finding a new one or running it again if i enjoyed it? obviously RPEs and weights would look different because i’d be stronger. on a separate note: if i wanted to make my own, how would uou implement periodization? like if my main goal is hypertrophy with strength in a close second, if i had 3 blocks of 4 weeks, how should each block change? like what should their goals be? increase volume each block? etc. and should each week within a block change? and when should i deload. if it’s a 12 week program, maybe in the middle? and should i retest my maxes at the end before i repeat or at another time in the program?

[@ThatJesusFreak9]

From all the physical therapists, personal trainers, influencers, and even my own personal experience, it depends on how the program went for the individual. If you feel like you had room to grow once the it ended, starting the program again could benefit you while having prior knowledge on accurate weight selection and form. If you are both happy with your progress and felt like you gave the program your all, I would suggest looking to other programs, especially if the programs having a harder level such as Bodybuilding 1 and Bodybuilding 2.

[@ThatJesusFreak9]

Responding to creating your own program, that is a very hard question. If you are focusing on hypertrophy then volume is your go to. 3 or 4 sets of 10 to 15 are what I’ve found to be the most popular and what I’m currently doing myself. Barbell Medicine is a company and app that supplies programs for a range of goals. It’s what my trainer recommended me and I’ve been finding great success. You can do a week long trail which might help you learn how you would want to create or base your program. I hope the best for ya

[@bodycounter9386]

My top 3 chest exercises: 1. Dips 2. Dumbbell Press 3. Chest Press Machine I actually don't really like Barbell Press anymore because my hands are forced into a certain position. Dumbbell or machine does feel much better for the shoulder.

[@musickosmodrama]

And its almost impossible going till failure training alone

[@Moose92411]

Love how accountable this video was for subjective factors

[@7thStarFitness]

True Barbell Bench AAAALLLLL day as my #1. That being said, I do like dumbbell presses as well, and I'm glad to see some research pointing to the value of incline dumbbell press! Thanks for sharing that! Great video as usual!

[@sojajunge]

The fact that you enjoyed The Anthropocene Reviewed is such a surprising, yet delightful fact! I myself just used an essay from it for one of my M.A. classes. I give this video a solid 5/5 stars!

[@alexanderwolf7514]

I recently put all my chest volume from the bench press and machine flyes into just machine presses. I also use these plate loaded hammer strength machines and I gotta say, these sets are just so effective. 6 sets per workout and my chest is absolutely done. And the mind muscle connection is also great.

[@donoldpump]

Like I stated in my comment above - the Hammer Strength Incline Press is GREAT. I think that it's the way that the machine forces the middle contraction at the top of the movement. While I recommended the universally-accepted 12 sets for Pecs in one of my videos, I'll be updating because MY personal best results are coming from Chest ONE TIME per week with 10 Sets. Just how my muscles work. I may add a couple sets on my last training day of an 8-Day cycle but that's about it.

[@cosimany]

It would be a great idea to have a series like this for all muscle groups.

[@suldavid]

Great content, and I agree with most of it. However, the pullover is one of my top exercises, which shows how we're all different.

[@Mrspitt20]

The shoutout to John Green made my day. That book was so uplifting!

[@mikester24622]

The dumbbell pullover can be awesome for chest if you keep elbows straight all the way back-that is the secret weapon nobody talks about. Also, you must stop the actual lift while the dumbbell is still behind your head-don’t bring up past that point or else muscle activation will cease to exist until you go back again. If you bend your elbows on this exercise it activates the lats much more. Keep elbows straight for chest. Maybe Jeff can weigh in here.

[@blademontane]

I've found that one exercise that allows me to really slam my MMC of the chest is very similar to the cable press around, except I use a pec deck, and do one arm at a time at an angle to get much more range of motion, and use my other hand to hold the working pec, and I get a seriously good pump with that and incredible mind muscle connection. I do it so start off a chest workout, and to finish it off as well.

[@johnson4523]

Dumbbell bench incline and flat are my favorite for sure. I broke the scaphoid bone in my wrist 2 years ago, so since getting back into lifting, when using the bar can sometimes give me discomfort in the wrist. Ive found the dumbbells to not due this thankfully

[@magainza1195]

i feel a lot of people sleep on gymnastic ring dips for chest, pretty much guaranteed to get a chest pump as long as you take advantage of the full range of motion and free movement of the rings to lockout your arms and squeeze at the top, they honestly dont even need weight but you can load them just like regular dips but you will need less weight because of all the stabilization you have to do. great video!

[@hunterdutkiewicz2993]

Love your stuff Jeff, I really appreciate your content, and am a longtime subscriber. I love when a new video comes out. That said, this list seems a little strange. DB iso hold, banded deficit pushup seem like obscure excercises to include. Moreover, I think the dumbell fly is unduly criticized, because although tension isn't constant throughout the lift, it is most intense in the stretch position, meaning that you aren't being fatigued by the less hypertropic range. Anyways, stay golden ponyboy

[@OllieTattersall]

Agree with almost all of it ,but am a fan of the dumbbell pullover. For me, I find that if I protract my scapula, forcing my elbows in, I can isolate the chest muscles. As soon as the elbows start to flare out then I feel the lats taking over. It's definitely one for the mind, muscle connection .

[@SaisMoon]

Even with trainers, I personally prefer the Dumbbell Press over Barbell Press. I would switch them around for me. As a tall person with long arms the width of the barbell to the rack is so awkward. I feel like I’m going to give myself an injury. I find I can get a deep retraction and more natural pressing movement with dumbbells.

[@marleyjames566]

I get what you mean But with a different movement. I did OHP in a squat rack and kept almost hitting the top of the rack

[@Pedro_Le_Chef]

@@marleyjames566 Sit down

[@SaisMoon]

@@marleyjames566Yeah I don't have a problem with OHP, just BB Press.

[@marleyjames566]

@@Pedro_Le_Chef yeah I do a mix it feels different can’t really explain it

[@samseguin3690]

FINALLY getting back to posting actual exercise videos. Thank yooou

[@alexdenommee3219]

Went to a gym called XFitness, it was the best gym I've ever went to. They had this hammer decline bench machine that was designed like you had to slide back into it, it was plate loaded as well and was an absolutely monster machine. I have only hit like 275 on a barbell, while I could do up to 400 on that machine, it had such a perfect angle for little me, and I'm pretty certain it had a belt as well, was an ancient beautiful machine that isn't made anymore. I had a friend who did 400 barbell and literally maxed it out all the time, everyone loved xfitness's hammer decline machine, I still fondly find myself thinking about it on chest days, hoping it's still got itself together, making gains...

[@peezy1942]

💪

[@VisualJusticeFIlms]

I looking forward to a remake of this in the new format! Get well Jeff!

[@chilldude97183]

he already have done this

[@sebbubusse4111]

\o/ I've been doing the press around without knowing it (small gym, so having access to BOTH sides of the cable machine is sometimes hard). Side note : the press around is also very interesting for the abs (close to the palov or the woodchopper), for me it's a 2 in 1 exercise, perfect for transition from pecs (last ex) to abs (1st ex)

[@TinCanTap]

3:55 The pec fly machine in question does not target the upper pectorals regardless of the incline due to the resistance being perpendicular to the torso, not the ground. If this were done with dumbbells at the same incline, the upper chest would be targeted because the pull of gravity is perpendicular to the ground.

[@KayTwo25]

for upper chest i found that the landmine press (kneeling) is a very good exercise. you don't need much weight to feel your chest/ have a good mind/muscle connection if you press your pecks together through the whole movement, and it also gives an extremely good pump 💪🏼

[@GLOKD]

That decline pec deck looked insane. I could feel my chest burning up just watching Jeff do it.

[@hooharr3021]

very good style of video thanks Jeff

[@bigtonytiger]

Glad to see you pumping videos out again Jeff!

[@mrorangutang]

Hey Jeff or any others, Most of the time when I do bodyweight exercises like dips, it really hurt my forearm. I have broken it and have a plate inserted into it. Is there any other exercises that I can do to work similar muscles?

[@lordrindfleisch1584]

Nothing more calming before bedtime than watching a Jeff video

[@pedrotorres9499]

What are your thoughts on decline bench pressing?

[@lotfj]

0:45 my utmost respect for having the balls to record this in public

[@krisp1871]

I feel it's impossible to bench press without eventually getting shoulder pain.

[@davidsmith2132]

thats what these guys dont tell you. no point of it being the "best" if you're gonna get injured. stick to incline press and dumbells

[@sheadoherty7434]

Been benching hard for over a decade without shoulder pain. Most people blame exercises for their own shortcomings

[@sheadoherty7434]

@@Black-Circle you don't know anything about load management.

[@sheadoherty7434]

@@Black-Circle "you know nothing" then "you know nothing". Anything else to add or are you happy to look stupid for my well being?

[@sheadoherty7434]

@@Black-Circle besides, you spoke to me. You're like an emotional ex girlfriend

[@viatrophy1]

Seeing the advertisement as the reason he incorporated stars into this video, specifically, made me smile. cuz when i was watching I was wondering. I'm going to start starring everything for a couple weeks as well. And I'll stop doing dumbell pullovers and try some more fruity cable pressabout stuff. Have loved Hammerpress machines, specifically, as part of a good chest routine for a long time. Just know they're injurybait if you're just starting out and thinking you can skip proper bench with it.

[@mc_double]

Jeff Cavaliere has spit the carrot cake out when he saw that 2 last worst exercises lol

[@user-gp8tp1di4h]

Dudes a joke

[@davidsmith2132]

hold my fake plates

[@EBiz-tv9jq]

What do you think of my approach - I do 4-split, 1 day on 1 off = 1. BACK+BICEPs 2. CHEST+TRICEPS 3. LEgs 4. SHOULDERS+forearms. and most important - I do I cycle of strength (i.e. heavy as I can go for low reps) and then cycle of hypertony, cycle of strength and cycpe of hypertony. Idea is to gain strength, while letting muscles rest quite a lot, and then do hypertony next week using the new strength. I have MASSIVE strength gains overall especially back and arms. I think this approach provides a good rest for central nervous system, because I dont do the strongman style exercises more often than once 2 weeks, and at the same time, while I keep eating, gives all the basis for muscle volume growth. Also im natty. Grew 10 kgs in just 6 months, probably ~5+kg muscle, even though I am not a novice at all.

[@kwadwoadjepong-boateng8737]

I feel personally attacked that the incline dumbbell press & dip aren’t ranked within the top 3! I was like screw enjoyability what about their amazing results 😆

[@samn90834]

Incline db has to be above traditional barbell bench for me, the ability to fully retract your scapula and get a deep stretch at the bottom is brutal on your chest, I personally have had amazing results since resetting my form and really focusing on perfect technique and I’ve really enjoyed training that way too

[@kwadwoadjepong-boateng8737]

@@samn90834 I’ve had the same experience using it over the past few years! Dr. Mike Israetel was a big factor in that decision for its full range of motion. That eccentric stretch hits differently

[@samn90834]

@@kwadwoadjepong-boateng8737 yessssss I fucking love Dr Mike and the RP boys

[@maximechan585]

please do one for back, shoulders legs & arms jeff!! i need this series 😭

[@codywirth8190]

The reality is the bench is inferior to a well-made machine. A machine holds every advantage in terms of safety, ease of access, ROM and more strength development because it's more stable of an exercise therefore more direct force production and progressive overload. You can even get a machine with a CAM system to work a fuller spectrum of ROM. "bUt staBiLiZers?!" Who cares about accessory muscles? All you're training them to do is synergistically contract to perform the bench press. It's like saying, "I like standing curls over seated curls for the glute stimulation." 😑 "bUt nOt eVERyone hAs tHE rIGHT sKeleTaL sTructurE!" Unless you're Shaq, machines work with about 99% of anthropometrics. The bench is a tired, old, ego-driven exercise fraught with problems, but it's grandfathered in because it's what's always been done. We've evolved from carriage to car, boats to planes and printing press to internet. It's time to move on from the bench.

[@filmfaceoff174]

Yep!

[@Gii1234]

Hey Jeff, for your next Q&A video. How do you stay motivated to train after many years when progress is extremely minimal?

[@Foxnsocks1]

I love this series! Please do more! Tons of great information.

[@Excogitationn]

I'm 17 Years old, 5'9 174 lbs. I've been doing push pull legs for almost a week now and I am a bit confused on sets and reps. I'm striving for ultimate hypertrophy and doing a body recomp simultaneously. So I'm in a calorie deficit of about 1,800 calories, and hit around 170 grams of protein everyday. I workout in my garage and have a full body workout machine and some dumbbells, treadmill, and a bar and weights. I have been doing my targeted muscles every day and doing one set that consists of about 15 - 20 reps always until failure. And then I finish off with holding 10 lb dumbbells on treadmill on max incline for around half a mile or more. Every time I do my exercises until failure which ore low reps high weight it feels like I have more in me or that I'm not doing enough but then I read online that that's all I need to do for hypotrophy and anymore is pointless.

[@resop3]

The Dumbbell pull over is great. I do both variations. The flared elbow version (where the dumbbell goes from bellow the head to just where you can see it) is for lower lats, and the straight arm version (where the dumbbell goes from over your chest to a little past over your head but not out of visual range) is for upper chest. However, combining the two motions in one exercise is probably not a good idea.

[@juliansaiz5714]

I do normal bench 5 sets 1 warm up 4 working 4 sets of 12 incline dumbbell Then pec fly 4 set of 12 Then I move to shoulders Vertical bench 5 sets 1 warm up light weight high reps 4 working sets of 12 4 sets 12 reps of lateral raises Then I move to triceps, cable push downs with a rope 4 sets of 12 with a 5th set drop sets Been working really well for me, take me about 40min to an hour I’m on a push pull legs split 5-6 days a week depending on how I’m feeling mentally/physically

[@JakeHaugen]

I’m surprised you didn’t comment on the incline cable pec press. The flat resistance curve and lack of requirement to get heavy dumbbells into position has made it my new number 2 exercise behind bench press.

[@watchcem8678]

Really awesome format. I wish you could make it for Legs+Back+Arms aswell.

[@aaronmannofficial]

That defect push-up has the big guys in the gym glaring at you for stacking 6 plates on the floor 😅

[@thisisnotsafe1238]

please make a series of this for every muscle group!

[@jackconnor6172]

I prefer the DB bench press over BB. One issue with BB is that you need to get from under the bar when you fail and that kinda sucks when you don't have a spotter, but can be done in a few ways. Another thing is the classic BB disadvantage in probably any exercise, possible muscle imbalances. I used to have many imbalances to a point where it was obvious to me even when using a BB. After switching to DB it became much better over time.

[@TommyGunzzz]

Chest started growing again significantly since I just started training with rings (dips, push up variations, chest flies).

[@Yourejusatube]

The way he said ''the bench press'' at 10:12 made me laugh

[@roro0465]

this is amazing. pls do arms, back (lats especially) and delts thanksss

[@Mandolin_Matt]

It should be noted that the incline chest flye machine you used is essentially a flat flye as well. Sure the bench is at an angle, but the position of the handles, arms, and weight of the machine are at the same position relative to the bench as the upright version. You're still pulling your arms and hands straight across your chest, whereas to target upper chest you need to pull from low (closer to your hips) to high.

[@Str8Deenin47]

Bro Jeff is always my favorite part of every video, EVERYONE knows someone like him. If not, you are Bro Jeff 😂

[@Grdian]

Wow perfect timing on this, was just about to try new chest workouts and regiment this week! Thanks!

[@andyn6053]

Love your series with ranking exercises for every muscle group. Good stuff and very educational! Please do som technique videos with tips and tricks to perform the best exercises efficient also (if u haven't done it already).

[@pithyginger6371]

I wanna defend the plate press; subjectively I’ve found it great for “finding” or “refinding” mind muscle connection for when I was a beginner or returning from a long break, especially if the arms are started at a more horizontally abducted position.

[@donoldpump]

If you have a great mind-muscle connection, plate press is GREAT. I agree.

[@Heylon1313]

10: pushups AMRAP (as many reps as possible) 6: dips 4 incline dumbbell press 1: bench press

[@tonyabbsmuscleworkout254]

This is a great list to have - and cool channel you have all round! 🔥🔥🔥🔥👍👍👍👍

[@sarahcsontos5047]

I had no idea your programs were so affordable! I'm so excited to get started.

[@mathew9851]

This might be of interest to you jeff. Prior to watching this video i was interested in the muscle activation of the lats in the pullover and i was surprised to discover that the pec major elicits more muscle contraction in an EMG study than the lats. I was pretty devastated to find this out because I was wanting to use the pullover as a lat builder while training at home. Here is the study: DOI:10.1123/jab.27.4.380