Chest Exercises Ranked (BEST TO WORST!)


There are so many chest exercises, but which ones should you be focusing your efforts on if you want to build a bigger chest and increase your strength? In this video, I’m going to give you the most popular chest exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch.

With that said, we have to lay out the criteria for the chest exercise selections. These are in the video.

Furthermore, if there is a steep learning curve to the movement or it is too equipment reliant then it may mot rank as high as some other options that are better and also don’t require as many resources.

With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best chest exercise.

WORST
1. Bench Flys
2. Standing Cable Press
3. 60 Degree Incline Bench Press
4. The WTF Blaster

The bench fly is and always will be at the bottom of the list for me. Not only does it place your shoulder joint at increased risk of injury but there are simply much better and safer options. For these reasons it belongs in the worst category.

The standing cable press being in the worst chest exercise category might surprise some considering how much I prefer exercises that place us on our feet. That said, the weak link in the chain is always going to be your core strength making this a bad selection.

The angle of the incline bench press matters, a lot. Taking too steep an angle on the bench shifts the majority of the work to the front deltoid rather than the chest. Lower the angle as we will later and you take a worst choice for chest size and strength to a superior one.

This just needs no explanation. It was dumb then, it’s still dumb now (just like the person who supposedly invented it).

BETTER
5. Pushups
6. Floor Flys
7. Underhand DB Bench Press

Standard pushups are often times too remedial to provide a growth stimulus (unless they are being done as a high rep metabolic exercise at the end of a hard chest or push workout).

The floor fly, while better is still limited by the amount of resisted adduction that it provides. Switching to cables is going to always be optimal when it comes to resisting adduction of the shoulder and for building a bigger chest.

The underhand dumbbell bench press gives those without an incline bench an opportunity to train their upper chest. Don’t underestimate the power of this move but you better have the shoulder mobility in order to do it right.

BETTER STILL
8. Twisting Pushups
9. Cable Crossovers
10. Bench Cable Press
11. DB Upper Chest Pullovers

Twisting pushups are a harder version of the basic pushup and give you that slight adduction that makes their ability to stimulate chest growth even better.

The cable crossover is a superior way to build your chest since the cables provide better resistance through adduction. The same limitation on balance applies here however as it did in the standing cable press.

The bench cable press is one of my all time favorite ways to stimulate chest muscle growth, just understand it won’t be great for building maximal bench press strength at the same time.

The upper chest pullover is a unique chest exercise that you need to be sure to try at least once if you’re looking for better recruitment of the upper chest fibers and all you have is a flat bench.

ALMOST BEST
12. Dip (weighted optional and twisting optional) step up from pushup
13. Heavy 1-Arm Crossovers
14. 30 Degree Incline Bench Press

These three chest exercises are at the top of the heap when it comes to the best exercises for building a big chest. Watch the video to see the specific reasons why they stand alone.

BEST
15. Barbell Bench Press / DB Bench Press

There simply is no better chest exercise for building a big chest than either version of the basic bench press. While they are limited a bit into adduction they still allow for the most weight to be lifted and the best opportunity for progressive overload and therefore reign supreme.

If you want to make it even better however, combine the 1 arm crossover as a drop set after a set of either version of bench press to get that perfect compliment and take your chest gains to a whole new level.

For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals.

For more videos on exercises for a bigger chest and the chest workouts / chest exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Smooth Elliptical Trainers – Are They Worth It?

Several elliptical machine instructor produces will certainly not sell straight to the client requiring them to pay full retail pricing. Smooth Health and fitness elliptical exerciser trainers are considered to be among the most effective on the market. They specialize in luxury health and fitness equipment sold straight to the client.

Information About York Home Gym Equipment

For individuals that desire to indulge in cardio-vascular exercises, stamina training or intend to purchase sports devices, York home equipment is the excellent system to get the very best results. The type of equipments that are manufactured by them which consist of treadmills, elliptical, bikes as well as rowing tools for cardio workouts shows their specialized in the area.

Which Elliptical Trainer is Right for You?

If you want even more of a full body exercise you need to try an elliptical machine trainer. An elliptical instructor combines an upper and also lower body exercise. Costs for an elliptical trainer can run you a couple of hundred bucks to over $5,000. Below are just a couple of elliptical machine trainers in the $1,000 – $1,500 price variety.

Guide To Find The Right Treadmill

Before getting a treadmill on your own, you might wish to experience certain examinations as well as scores, which you can find at a number of locations, without causing you any problem, either on websites or in published form. There are particular quickly available areas where you can find this data: e.g. a public round the corner, where you can get the customer magazines, to seek the rankings. Additionally some sports magazines publish treadmill scores time after time.

Trampoline Boards For Your Teens And Preteens

If you have a trampoline and also you’re searching for a wonderful brand-new means to obtain your preteens and also teenagers to be extra active, you might intend to check into trampoline boards this Christmas season. Trampoline boards likewise make a terrific gift for teenagers as well as adults who are interested in skateboarding or snowboarding.

Elliptical Machine – Consumer Report

Elliptical exercisers provide a calorie-burning exercise that is without several of the issues experienced by various other devices. However customer records and also evaluations advise that quality-control troubles are a significant element.

Elliptical Machine Benefits and Review

An elliptical exerciser device additionally referred to as elliptical exerciser instructors should be in your future, Whether you’re searching for an aerobic workout, shed calories to lose weight or tone your muscles. A see to any type of gym and also even homes will reveal you that the elliptical device has actually skyrocketed in regards to appeal, leaving equipments like the treadmill and the staircase device in the dirt. If you are wondering why this elliptical exerciser exercise devices is so popular, simply take a look at several of the reasons listed below.

Fitness Equipment For Your Home

If you work and also are caring for the kids also? Driving to the local gym may just take up excessive time, so just how about getting some physical fitness equipment mounted in the house to utilize the time that you have offered?

Home Gym Equipment Needs Accompanying Commitment

Prior to going out as well as investing a great deal of money on house fitness center devices, you would certainly do well to best regards ask on your own if you will be devoted to making use of the device when you obtain it home. It is depressing, but it is also real, that for lots of people, one of the most exercise they obtain from a new piece of home workout gear is relocating the heavy, large system into place in their house and also placing it with each other.

Sole Elliptical Trainer – A Sole Elliptical Review

The Sole Elliptical Instructor has become a popular choice for individuals that desire a solid workout. Sole has actually grown in the house workout equipment market for ellipticals, in a brief duration of time because they make strong ergonomic …

You May Also Like

%title%
%image%
%title%