Video summary

Ranking EVERY Chest Exercise Worst to Best! - Ft. Dr. Mike Israetel

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Overview

The video ranks chest exercises “worst to best”. Dr. Mike Israetel and a guest discuss technique cues and tier placements for each movement.

1) Barbell Bench Press (flat) — B/C tier discussion

  • Proper bench technique matters more than ego loading.
  • Technique cues:
    • Set shoulders: “back shoulders back”
    • Controlled descent with a gentle touch around the line
    • Pause (~2 seconds) before pressing back up, stopping just short of full lockout
  • Growth debate:
    • Whether hypertrophy is driven more by stretch or progressive overload
    • Conclusion: deep stretch with good technique supports hypertrophy
  • Tier placement: debated as B to B+ if executed well.

2) Decline Barbell Bench Press — C to D tier

  • Emphasis: the lower chest, while many aim for the upper/shelf chest look.
  • When executed well: around C tier, possibly D tier depending on alternatives.
  • Argument: other movements (e.g., incline pressing and dips) are generally superior for chest development.

3) Incline Barbell Bench Press — A tier

  • Targets more mid/upper chest.
  • Technique cues:
    • Appropriate back arch
    • Retract shoulder blades (“hide them under you”)
    • Elbows spread down
    • Touch bar right below the neck
    • Controlled 2-second pauses during reps
  • Ranked as A tier when explicitly asked.

4) Incline Dumbbell Bench Press — S tier

  • Claimed as potentially the first S-tier exercise.
  • Setup:
    • Extremely low/long-range reps
    • Dumbbells positioned for a deep stretch while controlling the descent (2-second pauses)
    • Pressing up with an arched chest and stable shoulders
  • Emphasis: deep ROM and stretch make it superior even with lighter weights.

5) Machine Chest Press (“rapid-fire” machines) — C to possible S tier

  • Criteria discussed:
    • Strong tension at the bottom (lever alignment/ROM)
    • Good range with minimal weak points
  • Typical ranking starts around C tier, but could be S tier if the machine is “goated.”

6) Dumbbell Fly / fly variations — B tier (with good technique)

  • Fly variations done closer together can provide better chest stimulation.
  • A properly executed fly: ~B tier
  • Dumbbell fly version: can rise to A tier.

7) “Eric Janicki” Dumbbell Fly — S tier

  • Presented as a very deep, full-ROM fly emphasizing stretch and a strong eccentric.
  • Labeled S tier for:
    • Ultra-full-range motion
    • High emphasis on the stretch
  • Guest notes: this kind of full ROM is “ego killer” and beneficial.

8) Deficit Push-up — S tier

  • Setup: deeper range using deficit form while keeping hips aligned and stable (avoid turning it into a decline that shifts mechanics away from chest).
  • Technique:
    • Maintain stability and correct body angle
    • Elbows over forearms
    • Touch low with a pause while keeping tension
  • Classified as S tier, with discussion that it creates very high forces at the bottom.

9) Dips (chest-focused) — S tier

  • Grip/handle positioning changes emphasis:
    • Wider handles = more chest
  • Technique:
    • Lean forward (not upright)
    • Go lower for deeper ROM
    • Move slowly and with control
  • Explicitly stated as S tier.

10) Smith Machine Bench Press — A tier

  • Smith is described as versatile, with a safety caveat:
    • If the bar is pinned, you can’t simply escape like with free weights.
  • Proper technique:
    • Arch/retract shoulders
    • Pull elbows back slowly
    • Pause, then press with big chest emphasis
  • Ranked A tier when executed properly.

Final Message

  • The host summarizes that “every chest exercise you should be worried about” falls within the S-tier heavy hitters they just defined.
  • Viewers are encouraged to do chest day with those S-tier options, and to subscribe/visit Dr. Mike’s content.

Presenters / Sources

  • Dr. Mike Israetel
  • Quintilian (referenced for the rhetorical idea: “show vs. tell / describe vividly”)

Original video