Summary of "The ULTIMATE Chest Exercise Tier List (Based on Science)"
Key Wellness and Productivity Tips from "The ULTIMATE Chest Exercise Tier List (Based on Science)"
Criteria for Exercise Selection
- Exercises ranked based on scientific research supporting muscle growth effectiveness.
- Emphasis on stretch, loadability, time efficiency, and muscle targeting.
Barbell Bench Press Variations
- Flat Bench Press
- Good overall chest exercise, easy to overload, targets shoulder horizontal adduction and some flexion.
- Limited chest stretch as reps end when bar touches chest.
- Grip width adjustment: closer grip increases pec stretch but may involve triceps/front delts.
- Tier: Mid A
- Close Grip Bench Press
- Similar to flat bench but less pec stretch.
- Tier: Low A
- Wide Grip Bench Press
- Slightly more pec emphasis but less stretch.
- Tier: High B
- Smith Machine Bench Press
- Allows better control, deeper pec stretch, safer to push close to failure without a spotter.
- Tier: Mid A
- Incline Bench Press (Barbell & Smith Machine)
- Equally effective for lower chest, better for upper chest growth.
- Important for broad shoulder appearance.
- Tier: Mid A (Incline Smith Machine), Low A (Incline Barbell)
- Floor Press
- Easy to load but limited pec stretch.
- Tier: Low C
- Decline Bench Press
- Better stretch than floor press but less effective overall.
- Tier: High C
- Long Press (Legs extended or on bench)
- Reduces leg drive and technical difficulty, increases pec stretch.
- Tier: High B
- Guillotine Press
- Bar touches higher on chest, increases pec emphasis.
- Risky for shoulders, better on Smith machine or dumbbells.
- Tier: Mid A2
Dumbbell Press Variations
- Incline Dumbbell Bench Press
- Excellent overload potential, better pec stretch than barbell, safer to fail without spotter.
- Difficult to set up heavy dumbbells.
- Best for reps >8 due to lack of stretch reflex.
- Tier: Mid S
- Flat Dumbbell Bench Press
- Similar benefits to incline dumbbell but slightly less growth potential.
- Tier: Mid S (just below incline)
- One-Arm Dumbbell Press
- Core stability challenge, less pec growth focus.
- Tier: Inferior to two-arm presses.
Machine and Cable Exercises
- Incline & Flat Chest Press Machines
- Incline machine slightly better for growth.
- Machines vary widely in quality; stack-loaded machines with full stretch are best.
- Tier: High B (Incline), Mid B (Flat)
- Pec Deck Machine
- Isolates pecs better with less bicep involvement.
- Often old/poorly constructed, limited stretch and resistance.
- Tier: High B
- Seated Machine Fly
- Better stretch and resistance profile than pec deck.
- Combo rear delt/pec fly machines provide excellent stretch.
- Tier: High A
- Cable Fly Variations
- Cable crossover is least effective due to resistance in shortened position.
- Low to high Cable Fly targets upper pec but involves biceps/front delts.
- Mid Cable Fly best for pure horizontal adduction.
- High to low Cable Fly targets lower pec, which is less important.
- Dumbbell pec fly is poor for pec growth due to no stretch or resistance in stretch.
- Tier: Mid A (Mid Cable Fly), Mid B to C (others)
Bodyweight and Calisthenics
- Push-Ups
- Easy, no equipment, but limited loadability and stretch.
- Hard to push close to failure at high reps.
- Tier: Low B2
- Deficit Push-Ups
- Increased difficulty and pec stretch.
- Requires stabilization; triceps/front delts may limit.
- Tier: S
- Ring Push-Ups
- Good alternative for wrist pain.
- Tier: Low S
- Ring Fly
- Excellent pec isolation and stretch.
- Challenging and requires stabilization.
- Tier: High A
- Dips
- Deep pec stretch, good upper chest involvement.
- Joint stress and triceps/front delt involvement can limit reps.
- Tier: Low S
- Assisted Dip Machines
- Less effective due to reduced stretch or awkward mechanics.
- Tier: Low B
Underrated Chest Builders
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Category
Wellness and Self-Improvement
