Chest Exercise Rankings by Jeff Cavaliere

Introduction

• Presenter: Jeff Cavaliere, ATHLEANX.com
• Purpose: Rank common chest exercises from worst to best based on effectiveness for muscle growth and strength gains.

Criteria for Ranking Exercises

• Ability to deliver results.
• Multidimensional benefits (muscle building and strength).
• Avoid exercises that are ineffective or risky.

Worst Exercises

1. Bench Fly

• Reason for Ranking:
  • Increases risk of injury to the anterior shoulder capsule.
  • Higher risk of pec tear due to arm positioning.
  • Better alternatives available.

2. Standing Cable Press

• Reason for Ranking:
  • Primarily challenges core stability, not chest muscles.
  • Not optimal for muscle overload required for growth.

3. Incline Bench Press

• Reason for Ranking:
  • Angle matters; too steep (>50-60 degrees) shifts focus to front delts instead of targeting upper chest.
  • Optimal angle for engagement is 30-45 degrees.

Better Exercises

1. Basic Pushup

• Reason for Ranking:
  • Not challenging enough for experienced lifters.
  • Good for beginners.

2. Floor Fly

• Reason for Ranking:
  • Safer than bench fly (shoulder protection).
  • Allows for increased weight and overload.

3. Underhand Dumbbell Bench Press

• Reason for Ranking:
  • Superior activation of upper chest fibers compared to high incline presses.
  • Requires stability and proper shoulder mechanics.

Even Better Still Exercises

1. Twisting Pushup

• Reason for Ranking:
  • Adds adduction for increased effectiveness compared to basic pushup.

2. Cable Crossover

• Reason for Ranking:
  • Provides peak tension and greater adduction.
  • Stability demands may limit the load.

3. Lining Cable Bench Press

• Reason for Ranking:
  • Better strength curve with cables compared to traditional bench press.

4. Dumbbell Upper Chest Pullover

• Reason for Ranking:
  • Can target upper chest effectively when performed correctly (elbows tight).

Almost Best Exercises

1. Dips

• Reason for Ranking:
  • Best version of a pushup; allows for weighted progression.

2. Heavy One Arm Crossover

• Reason for Ranking:
  • Provides stability; allows for heavy loading and better adduction.

3. Incline Bench Press (at 30-45 degrees)

• Reason for Ranking:
  • Correct angle engages upper chest without shoulder overactivation.

Best Exercise

• Barbell or Dumbbell Bench Press
  • Allows for progressive overload crucial for hypertrophy and strength.
  • Choice between barbell and dumbbell based on personal preference and goals.

Conclusion

• Optimal Chest Training:

  • Combination of bench press and heavy one arm crossover for maximum effectiveness.

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