Chest Exercises Ranking

Introduction

• Presenter: Jeff Cavaliere from Athlean-X
• Objective: Rank common chest exercises from worst to best
• Aim: Help focus on exercises that deliver the best gains
• Criteria:
  • Exercises should effectively deliver results
  • Must challenge and stimulate growth
  • Multidimensional benefits: build muscle and strength
  • Avoid exercises with high injury risk

Worst Exercises

1. Bench Fly

• Reason for Ranking: High injury risk
  • Unsupported position increases risk of anterior shoulder capsule damage
  • Extreme arm positioning raises pec tear risk
• Alternative: Safer exercises available

2. Standing Cable Press

• Issue: Core engagement over chest muscle activation
  • Difficult to maintain position with heavy weights
  • Split stance doesn't optimize chest overload

3. 60-Degree Incline Bench Press

• Problem: Incorrect angle shifts focus to front delts
  • Optimal angle needed for upper chest gains

Better Exercises

1. Basic Pushup

• Pros: Good for beginners
• Cons: Not challenging enough for advanced users

2. Floor Fly

• Safer Alternative: Protects shoulders with floor support
  • Allows for increased weight and overload

3. Underhand Dumbbell Bench Press

• Focus: Upper chest activation
  • Limited by stability and loading capacity

Even Better Still

1. Twisting Pushup

• Benefit: Relative adduction increases effectiveness

2. Cable Crossover

• Advantage: Allows full adduction with tension
  • Limitation in load due to stability demands

3. Lying Cable Bench Press

• Strength Curve: Provides resistance throughout
  • Difficult to position with heavy weights

4. Dumbbell Upper Chest Pullover

• Target: Upper chest when performed correctly

Almost Best Exercises

1. Dip

• Similar to Pushup: Can be weighted for progressive overload

2. Heavy 1-Arm Crossover

• Stability and Loading: Allows heavier loads with one arm

3. Incline Bench Press (30-45 degrees)

• Optimal Angle: Engages upper chest without overworking delts

Best Exercises

Barbell or Dumbbell Bench Press

• Top Choice: Excellent for overload and growth
  • Barbell for strength; Dumbbells for adduction and shoulder friendliness

Conclusion

• Best Approach: Combine exercises (e.g., Bench Press and 1-Arm Crossover)
• Key Message: Exercise selection matters for effective training

• For more detailed programs and guidance: Athleanx.com
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