Best and Worst Chest Exercises for Muscle Growth

Jul 8, 2024

Best and Worst Chest Exercises for Muscle Growth

Criteria for a Good Chest Exercise

  1. Big Stretch with High Tension
    • Essential for effective muscle growth
    • Exercises lacking high tension in a deep stretch are rated poorly
  2. Feels Good
    • Should not cause pain
    • Smooth resistance profile, good pump, good mind-muscle connection
  3. Simple Progression
    • Easy to progressively overload by adding weight or reps

Exercise Rankings (S to F Tier)

F Tier (Fail)

  • Hex Press
    • Arms stay tucked in, minimal pectoral stretch
    • Triceps take over
  • Plate Press
    • Awkward, minimal overload potential
  • Guillotine Press (Barbell)
    • Big stretch but dangerous for shoulders and neck
  • One Arm Dumbbell Press
    • No advantage over two-arm press, harder to balance
  • Crossbody Standing Dumbbell Fly
    • Zero tension when pecs are stretched, front delts take over

D Tier

  • Dumbbell Pullover
    • More effective for lats than pecs, poor mind-muscle connection
  • Plyometric Push-ups
    • Not ideal for maximizing tension, better suited for power

C Tier

  • Bodyweight Push-ups
    • Difficult to overload, floor limits stretch
  • Floor Press
    • Good for triceps and lockout strength, limited pec stretch

B Tier

  • Banded Push-ups
    • Extra tension mostly in top half, good as a finisher
  • Decline Bench Press
    • Targets mid/lower pecs, but less range of motion
  • Decline Dumbbell Press
    • Awkward setup, rarely need extra lower pec emphasis

A Tier

  • Bench Press
    • Effective for pecs, easy to overload, can cause shoulder issues
  • Incline Bench Press
    • Similar to bench press with more upper pec emphasis
  • Flat Dumbbell Press
    • Deeper stretch than barbell, possible issues with overloading in advanced stages
  • Incline Dumbbell Press
    • Same as flat dumbbell press with more upper pec emphasis
  • Dip
    • Deep pec stretch, easy to overload, some find it affects shoulders
  • Deficit Push-ups
    • Deeper pec stretch, can be more challenging by adding pause
  • Smith Machine Press
    • Mimics bench press with added stability and safety
  • Incline Smith Machine Press
    • Same as Smith machine press, with more upper pec emphasis
  • Cable Crossovers
    • Big stretch, smooth resistance, less stable
  • Seated Cable Pec Flies
    • Stable, deep pec stretch, good mind-muscle connection
  • Pec Deck Machine
    • Good stretch, machine specific movement path may not suit everyone
  • Dumbbell Flies
    • Good for stretch-focused partial reps, not as smooth as cables
  • Cable Press Around
    • Effective for fully contracting pecs, initial awkwardness

S Tier (Super)

  • Machine Chest Press
    • Deep stretch, high tension, easy overload, safe to push to failure
  • Seated Cable Pec Flies
    • Very effective with stable setup, good isolation

Conclusion

  • Best Exercise: Machine Chest Press
    • Checks all boxes effectively, safe to push to failure
  • Worst Exercise: Plate Press
    • Many downsides, no significant positives

Additional Information

  • Promotion for Jeff's Pure Bodybuilding Program, Phase 2
    • New exercises, intensity techniques, available for pre-order
  • Discount offer for Phase 1 and Phase 2 bundle

Remember: Progressive overload and proper form are key to maximizing muscle growth and avoiding injury.