Chest Exercise Tier List (Simplified)
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- Опубліковано 2 гру 2023
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Have you ever wondered which chest exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: barbell benchpress, dumbbell benchpress, incline dumbbell benchpress, incline barbell benchpress, decline press, dumbbell chest fly, cable chest fly, peck deck machine, machine chest press, landmine press, dips, pushups, dumbbell pullover, medicine ball pushups, ring pushups, chest squeeze press. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
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I still think pec deck is a good exercise. The stretch and burn from it feels great. Great video !
yeah but chest flyes are much better because u train the stability muscle also
@@BERTAN3000 yes, the stability muscles are very importan which is why you should put most emphasis on the free weights, however as the last exercise it's great to isolate as much as possible and kill the chest. I would put peck deck in the same category as cable fly
@@JuanPabloSecundo”stability”muscles are actually useless from a STRICTLY hypertrophy stand point.
lmao stability my ass I want to train my chest, not my stabilizers. @@BERTAN3000
@@JuanPabloSecundo there are no stabiliy muscle, all your muscle play a role in stabilizing, not one in particular + you cannot rank an exercise based on how you feel during doing the exercise + pec deck is better since you have more stability
I personally think pec deck fly is underrated, i feel more isolation on that than any other excersises.
Crazy mind muscle connection when using wrists on the handles and pinkies pointing inwards with a paused stretch.
@@Killerkraft975especially when you squeeze it for a nice 2-3 sec
Agreed, but I prefer cable flys when you cross your arms at the end for an extra stretch
@@jaydenbeddall7770I like to switch between them
heavenly exercice the burn is just insane@@jaydenbeddall7770
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cause of you i went to gym thank you
edit: almost 1k likes thank you guys so much, so far its going great, im currently still on a bulk allthough i wasnt skinny before because i come from boxing and i already packed on 8 kg
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please make this series again for legs, back, shoulder, and arms
he already did a back one
Push ups at home
Bench press at the gym
No overthinking it
Great video by the way, this channel needs more views.
Only 1 chest exercise?
@@infultrxt367 Simple is beautiful.
Just doing squat, bench, OHP, rows, cable pushdowns and dumbbell curls got me a long way before I started doing more.
You aren’t gonna build a good chest with just both those exercise barbell bench is dog crap compared to db bench it’s best to have one flat db press and one incline db press and then pec fly or any fly variation for a full chest this guy is clueless
@@slideman1249 Those come later.
Real
Honestly a great video. Agreed with every ranking. Refreshing and easy to understand. This needs millions of views as it would save so many people and help them out starting their journey.
Followed your simple gym beginner video and have been going and doing that routine for a month and a half now, thank you so much for making the gym way less intimidating
we need this tier list for other parts. It really helps for someone who just started, to know what is the most effective training for each parts of our body. Thank you!!
Dude… you’re awesome. Straight to the point with no time wasting. Thanks for quality content 😍
Regarding shoulder discomfort on dips.
I used to suffer from intense shoulder pain from dips, switched from bar dips to ring dips, and after a bit of stability learning, my shoulder pain disappeared
Amazing channel with a lot of hard work, congratulate mate!
As a trainer with 7+yrs experience I 100% agree yith your arguments, your style is funny but also can be taken seriously!
Keep it bro!
I came for Clash royale chests ranking, but now i am tripple the size.
Lol 😂
I just finished my first month at the gym and used your fbw plan. You are doing a great job man! Thanks a lot
your accent is amazing I love it, also your art style is very cool the finger pointing always gets me
Nice vid! Not only informative but also fun to watch. Love it! Keep it up man.
i agreed with everything 100% i love your tier lists and how u always say it’s only ur opinion, thank you
I have been watching your videos for a while and I personally think you have the best advices. Keep on with your amazing Work ! Thanks from 🇺🇾❤️
Been following for a while. Love the comprehensive and digestable videos. Would love to see a video about stretching as it's something i feel like a lot of people (beginners and otherwise) seems to neglect. Keep up the good work. Youre awesome ❤️
One thing I’d like to add to Cable Flys. Add an adjustable Bench if available at your gym. The added stability will allow you to really focus on the weight and stretch with each rep. SUPER S Tier Chest Exercise
Definately the stability helps to take chest to muscular failure which is very important with using any momentum but presses are always superior compared to fly's u will be able to load and progress much better in presses
fr
Great video by the way, love the format
Thanks a bunch Winny for the work you do! Started your PPL split about 8 months ago. I’ve lost about 30lbs of fat since. Preciate you!
Hey man really ??
@@prateeksingh-JEEASPIRANT yeah honest. I was about 280 in March. I’m floating around 250 rn. Most important part was the food I was eating, but having a training guide helps keep me focused at the gym.
Simple and good video, thanks for these man!
this guy is just so chill and wholesome ,damn,new sub
I absolutely love your videos
Thank you for being so simple and efficient ✌️
Your videos have helped me get back into the gym with a routine
Thx for the video man! Gonna try these at the gym
Followed your beginner gym guide for one full week and I feel amazing already, thank you Winny ❤️
cable flies, barbell press and incline barbell press and finisher with ring push-ups+ring flies is my go-to regimen for chest.I do this along with some shoulder excercises on low volume to warm up my shoulders in the beginning.Cables in general are great for chest/shoulder excercises
As always simplified and best !! ❤
amazing video, no bs straight to the point
The dumbbell bench-press is the king of Upper body exercises IMO but it’s because of the stretch and the fact is just requires pure strength the bench press is like a millimeter behind it for me though because it’s more technical, looks cooler and you can just lift more weight
What dumbbels are you using for dumbbell bench?
this video is helpful and informative, an instant sub for you sir.
Exactly, but exactly i will do the same ranking, good job mate! 🙏🏼
Agree 100% with this video OTHER THAN the pec deck ranking. I feel it should be the same as cable flies in my opinion. I love both of them. I set my pec deck a little further back to really emphasize the stretch. Informative video!
Dude this channel is goated. Tha k you!!
Good format this will make good series
Great video man! I hit my 445 pound bench press personal record this year by keeping it simple and doing progress overload along with heavy triples and singles.
Great.
Bro you gona blow up in the internet. You are sooo helpfhul. Thank you bro💪💪💪
OHHH MEN IM GONNA LOVE THIS SERIES LETS GOOOO
Lovely. I've never really been a huge fan of the dumbbell fly as well😅
Here before you go viral! Keep up the good work!!
Unilateral peck deck fly is something else, just feeling the "inner" part of your chest working while you reeeeeally stretch one arm to the other is really nice and depending on the weight, the burn is unreal
thank you so much
5:07, the problem *for me* with dumbbell flies is that after a certain amount of reps with 30-40+ lbs, it feels like due to the gravity, it affects my rotator cuffs and joints more than any activation i could be receiving in my chest. i avoid this by doing cable flies instead. cables also provide the time under tension on both positive and negative motions
thank you, bro!
As a calisthenics guy, I must thank you for not forgetting the dip ❤
I really love dips and pushups. They give me a big pump!
If u r an athlete, remember to actually do ur stability exercises! It really helps!
Agreed. Without stability there is no mobility, without mobility there is still stability.
Mobility is important, but in my opinion stability is more important and you should focus that before you focus on becoming super flexible
in this exercise in which you carry the dumbbells behind your head while lying on a bench, you can use a resistance band and attach it to a bar and the dumbbell, thanks to which you will obtain additional tension and resistance
Really cool channel and video ❤😊
I agree with almost everything on your tier list except for the pec deck flies, I think they're amazing and I'd put them in a tier easily
I’m korean. Thank you for the good information. I happened to see it and it seems like a beneficial channel. I subscribed. I’ll work out hard in Korea, too
Nice video, I wanted to know what you thought about the dip machine that lets you put as much weight as you want, a clean position and with enough leaning, a good chest pump
I like the padded version of pec deck, where you place your arms in a 90° angle against the pads and squeeze. You can grind this for the pump and experience real pain when going slow.
Amazing video
I like this guy, he's earned my sub
If you want the stretch advantage of dumbbells and the stability of the barbell bench then consider the cambered Swiss bar bench. Crazy stretch because of the bend in the bar and it’s very stable. Best of both worlds.
I love this list!! And honestly, I believe that Flat and Incline bench press is all that anyone needs, for both size and strength. Nothing beats those 2 exercises.
Smith mathine incline press is soooo good, the pump you get is insane.
I think the pec deck is the best, it isloates the chest and you cannot ego lift with it. It does not look at tough as bench or flys but it does what it is meant to.
YOU ARE AMAZING !!!
Hey winky girl beginner here . I don’t only train but like other girls .. I love chest excercise I felt really complex …
But thanks for your simple way . I will incorporate it and comment back in few days !!
great list
The fun time trio of elevated Push Ups, Chest Flies, and Bench Will always be a favorite of mine. But I also like dips and pull ups if I have them in me.
Of course, i watched this after i hit Chest
I like to use inclined dumbell press with the fly machine afterwards to push my chest to failure.
waiting for face reveal
Physique reveal
These videos are live action thats just what he looks like
What do you mean? This is what he looks like.
It's u isn't it...
But his face is right there at the vídeo...
You are my inspiration beacude of you I changed my life ❤❤ and now iam happy
Outside of the pec deck, I absolutely agree with all of your ratings.
I just personally feel the pec deck absolutely annihilating my pecs every time I do it, so I can't bring myself to putting it in the C tier.
Everything else tho, I absolutely agree, got the proper ranking
Wonderful video coach, love it
This is one of those rare channels that the info will be good forever.
I share most opinions. Got AC joint arthritis when I was 17 years old from farm work at an early age. Most bench presses hurt. Ignored it for a few years until I couldn't. Push-ups work better and ring push-ups work the best. Ring dips work as well. If I do only one set of moderate weight bench press, the inflammation in the joint restarts. I can highly recommend rings for a proper and pain free chest workout if you suffer from AC joint pain.
I would really like you to talk about the Arnold split routine, good video
I've tried incorporating the landmine press, but it's really tricky. The form may be correct but when you do the excercise it could be felt in other areas than your chest. Landmine press is an akward excercise for chest just because it's tricky to get the form right.
I would move the straight arm pull over up a notch. It is a great weighted stretch for the upper chest.
I solved the problem with pushups and its S++ tier on my list. I use chest harness for climbers and I attach weights on it with the chain. I put my hands and legs on plyo boxes (or hands on dip bars, legs on box), and weight is basically between the plyoboxes as I perform the exercise. I can stretch the muscle more than with any other exercise. Its safer than benchpress, becouse I can always use my leg as a support if cant push anymore. If Iam done, and cant push anymore, I can always do negatives.
Agree with everything except the pec deck. It gives you a nice chest separation that no other exercise can give you. Adds to the definition of your chest.
low to high cable fly is one of if not the most underrated chest exercise for me
Winny, what do you think of Mike Mentzer HIT training method? are you going to do a video talking about it in the future?
Hyper extended pec deck with light weight works well for me.
Bench press is more like A/B tier since it's a compound lift and not a chest isolation exercise. Also most gyms have garbage bench presses where there is no adjustable rack, no assisted liftoff, no safeties, narrow bench, slippery padding and barbells with poor knurling. You also have to pause at the bottom for good chest activation which most people don't do.
I'd put my top 3 as: Dips (I just love them), Bench (for strength), and Dumbbell Incline (hypertrophy)
respect for that tier list blud
Cable fly is always taken in the gym so I do dumbbell fly it works perfect
I would add svend press. One of the best exercises to finish your chest workout.
Love the list except for the pec deck placement. I feel like the pec deck is lowkey one of the best chest exercises you can do as long as you do it with good form and good range of motion. Of course there are people who completely butcher the exercise and don't get much out of it, but if you practice good form and make sure you get a good stretch and contraction then it can be a really good exercise.
I love how happy the barbell and dumbbell bench guys looked
i really like your video bro
i prefer the barbell bench over the dumbbell because, if you get strong enough, setting up the Dumbbell bench will be a workout in itself. Getting the heavy dumbbells in the starting position is very challenging.
Yeah i feel you on that
Isn’t hard at all. Just lean back both legs at a time and when ur knees are almost at 45 degrees pull the weights off. I load my dumb bell presses 130-145lb dumbbells. It’s easy.
one flat press variation, one incline press variation and one fly vartiation is all you need in my opinion.
I think scientific researches which takes a group of people or some groups of people, for example, group of people that doing certain amount of reps, people with the same muscle mass, new trainers, experienced trainers etc. and to see how this exercise affected on each people group musle girth, all of them I think are very valid researches and you should rely or atleast give them a try to see how they affect you, you can go further than that and look for meta analysis which concluded a lot of researches about the exercise you looking for. Of course an experienced trainer advice would always come handy(thank you winny!) but it doesn't mean you should not trust science researches that are tested on bodybuilders.
Regarding doing unstable exercises, they are BS for muscle building but it aids in stability and injury prevention which indirectly supports muscle building
just remembering, you forgot to put the dumbell fly (like, you put it when you said it, but throughout the video you forgot) and at the end when you showed the tier list it wasn't there xD
great video as always, keep going!
GOATed channel
Loving the content man. Keep it up. Hey so besides diet is lifting the best way to change your body composition like would lifting benefit me in losing body fat more than doing cardio or yoga
Proper diet and exercise, combined with 150minutes of cardio of moderate intensity per week, and you are set!
I mean good list i personally would have move landmine press down in my preference and pec dec up one i think it puts your shoulders in a bad position if you go to heavy but its a good burnout exercise and personally i would have put smith in S which is controversial i know but my smith machine isnt 100% fixed position and i like to do pause reps until failure and do a drop set and repeat and it gives an insane pump
Decline on the smith machine works really well for me
Totally agree about the cable fly. One of my all-time favorite chest workouts. It's just an overall great stretch-resistance feel