I Ranked Every CHEST Exercise (Best To Worst)

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Exercises covered:
0:00 - Chest exercise ranking criteria
0:45 - Hex Press
1:08 - Plate Press
1:16 - Dumbbell Pullover
1:46 - Bench Press
2:32 - Incline Bench Press
2:55 - Decline Bench Press
3:33 - Flat Dumbbell Press
4:14 - Incline Dumbbell Press
4:23 - Decline Dumbbell Press
4:34 - Machine Chest Press
5:07 - Dips
5:50 - Pushups
6:29 - Banded Pushups
6:45 - Deficit Pushups
7:00 - Plyometric Pushups
7:25 - Guillotine Press
8:50 - Dumbbell Guillotine Press
9:07 - 1-Arm Dumbbell Press
9:27 - Smith Machine Bench Press
9:46 - Incline Smith Machine Bench Press
10:14 - Cable Crossovers
10:48 - Seated Cable Pec Flye
11:08 - Pec Deck
11:31 - Dumbbell Flye
12:12 - Cable Press-around
12:42 - Cross-body Standing Dumbbell Flye
13:07 - Floor Press
13:31 - Best and worst
14:01 - Pure Bodybuilding Program Phase 2
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References:
Lat Pullover Research
www.mdpi.com/2076-3417/12/21/...
Incline Bench Press Research
www.ncbi.nlm.nih.gov/pmc/arti...
Partial Rep Research
journal.iusca.org/index.php/J...
-------------------------------
Filmed by Matt Dziadecki / dziadecki
Edited by Jeff Nippard & Matt Dziadecki
Music:
Dylan Sitts - Candle Collection (via Epidemic Sound)
Xavy Rusan - Fact Checkers (via Epidemic Sound)
Xavy Rusan - No Photos (via Epidemic Sound)
Bankrupt Beats - Shadow
Bankrupt Beats - Free Ninety
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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2 май 2024

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Комментарии : 2,3 тыс.

@JeffNippard Месяц назад

Hey guys! Back with another tier list video! Should I do biceps or quads next? Also, I just launched Phase 2 of my Pure Bodybuilding Program for pre-sale. It's 30% off until Sunday, March 17 and if you pre-order you'll get all 3 versions of the program for the price of 1. Check it out here: jeffnippard.com/products/the-pure-bodybuilding-program-phase-2-pre-order

@vicalekov Месяц назад

Quads!!

@handersuazo Месяц назад

Quads

@StillTyp1ng Месяц назад

Biceps!

@cbigelow Месяц назад

Biceps! 👍

@ericmatthews3780 Месяц назад

Biceps pls god mine are laggingggggg

@MamaSwole Месяц назад

The decline bench stays empty at my gym lol

@Jimbilben Месяц назад

Because it's massively underrated, including in this video!

@greygardens81 Месяц назад

Don't you hate when a gym keeps under-utilized equipment instead of swapping it out for something more people want?

@bahandplays8373 Месяц назад

@@Jimbilbenhow is that? The first time I did it I literally couldn’t find gravity 😂 Just as this video said Most people don’t need extra lower chest work The flat presses are enough And if you really need more lower chest work You can do dips or high to low flys

@Kender591 Месяц назад

@@JimbilbenI don't think so

@Dntdgxj Месяц назад

I love it but seating version, feels awesome

@Sagi____ Месяц назад

Glutes next

@johnlapinski8261 Месяц назад

He’s spitting

@JohnnyMcMillan Месяц назад

Only if it features Dr. Mike

@dominusdelupis3045 Месяц назад

Need a glute spread from Jeff

@Baddknewz Месяц назад

@@dominusdelupis3045AYOOOOO

@Baddknewz Месяц назад

@@dominusdelupis3045GO DIRECTLY TO JAIL

@hectorfox6484 Месяц назад

"Assuming you have a good chest press machine". Well now we've lost half the gyms out there.

@crvoltagel3745 26 дней назад

Yeah….. lot of people happy if they just have an open squat rack and some free weights. Accessibility to that exercise would keep it at S tier only for me.

@nostalji75 11 дней назад

@@crvoltagel3745 Whats the point in going to a gym like that? I mean than your better off just buying urself some dumbells instead of a monthly fee.

@bernabex2 9 дней назад

@@crvoltagel3745 if you have a squat rack and a bench you dont need anything else to build muscle besides the olympic bar and plates of different weight 😅

@roarkcampbell3276 Месяц назад

I’ve been watching your channel for the last 3 weeks now on lunch at work. Every gym day I implement something new from your coaching and I have never seen such great results. Thank you so much 👏🏼👏🏼👏🏼 I will be here forever ❤

@chantofrage6411 7 дней назад

after watching adriell mayes you won´t stay here...

@juliafloridausa Месяц назад

S+ tier 04:34 Machine Chest Press S tier 10:48 Seated Cable Pec Flye A tier 01:47 Bench Press 02:32 Incline Bench Press 03:34 Flat Dumbbell Press 04:14 Incline Dumbbell Press 05:07 Dips 06:45 Deficit Pushups 08:49 Dumbbell Guillotine Press 09:27 Smith Machine Bench Press 09:46 Incline Smith Machine Bench Press 10:13 Cable Crossovers 11:08 Pec Deck 11:31 Dumbbell Flye 12:12 Cable Press-around B tier 02:56 Decline Bench Press 04:23 Decline Dumbbell Press 06:29 Banded Pushups (this one is missing in the complete of the tier list at the end) C tier 05:50 Pushups 13:07 Floor Press D tier 01:16 Dumbbell Pullover 07:00 Plyometric Pushups F tier 00:48 Hex Press 07:23 Guillotine Press (this one is missing in the complete version of the tier list at the end) 09:07 1-Arm Dumbbell Press 12:42 Cross-body Standing Dumbbell Flye F- tier 01:09 Plate Press

@TykiXD Месяц назад

THNANK YOU BRRO

@codysoderquist23 Месяц назад

@tijmen131 Месяц назад

@user-yo2ce9gb2l Месяц назад

Thank you 😊

@jmc_i Месяц назад

Doing Gods work

@skulldon Месяц назад

I wanted to watch this video later but got hooked by the fast-pace, no-bs style and watched the whole thing immediately This format is one of the most entertaining and informative of yours, thanks for the work you do!

@americanlegionary3147 Месяц назад

Nah, this ranking is total bullshit, I mean holy buckets, it's all about HORSECOCKIN the WEIGHT on BENCH brah!

@StoicIntellectual Месяц назад

Have you been diagnosed with anything?

@americanlegionary3147 Месяц назад

@@StoicIntellectual Pure Testosterone Syndrome

@ivanirias4988 Месяц назад

Why does this feel like a sketch from Seinfeld?

@andrec.fennell9255 Месяц назад

@@ivanirias4988 Kramer: Jerry I've got PTS! Jerry: PTS? Kramer: Pure Testosterone Syndrome... it's all about horsecockin the weight on bench Jerry.

@omrikatz7197 20 дней назад

A great video, the photography, the editing, the colors, the explanation, this video is simply amazing.

@MattB90 Месяц назад

The fact that you changed your mind on dumbbell flies after new research is why you're one of my go-to guys!

@ThePhysicalReaction Месяц назад

Hidden bonus: Jeff Nippard demos good technique on all top chest exercises. Floor press modification: you can set an incline bench to the very lowest incline, which allows you to put side bracers lined up level with your chest's full range of motion. You'll start the movement with the bar on the bracers, at bottom of the press instead of the top, which negates the downside of the floor press, while keeping the upsides.

@Moin0123 Месяц назад

At that point just bench lmao

@jasonboyko Месяц назад

@@Moin0123 He's saying to bench, but with spotter bars set to where you are at your deepest stretch, or bar-to-chest.

@StrongButAwkward Месяц назад

So he's never heard of pin press, basically@@jasonboyko

@StrongButAwkward Месяц назад

That's not a modified Floor Press, it's a Pin Press at a low incline.

@finestjellybeansrawlol9486 Месяц назад

FLOOR PRESS MODIFICATION - do a totally different exercise that has a totally different goal. The point of a floor press is lockout and triceps. Focusing on the top half is a feature, not a bug. If you want more ROM just do feet up bench.

@shawnyoung5552 Месяц назад

I believe the point by Dr. Mike is spot on. I lifted for 10 years with flared elbows and had zero shoulder injuries. Since im older i thought i would adopt the more tucked elbow bench to protect shoulders. Used the bend the bar cue and lowered bar closer to my nipples and after 2 months my right shoulder had an injury. I think people should bench with whatever feels natural because everyones limb proportions and insertion points are different so everyone has a different natural motion

@FPlionzay9x Месяц назад

I think when i used the bend the bar cue my shoulder blade was in that weird full retractuon ans boom hurt my should for 1 week lol. Definitely agree with your part, dont fix what is not broken

@JohanPredator Месяц назад

Same for me. Tucked elbows hurts my shoulders. Flared elbows (but depressed shoulders unlike this video) is the only way I'll connect to my chest. Also get a better stretch.

@stefanstoic Месяц назад

i can shoulder press 100's with flared elbows. no pain

@goosbums1 Месяц назад

Yea as a powerlifter I have to keep my shoulders back and tucked and have never had an injury even after 15 years of lifting. Everyone is different

@Drunken_Hamster Месяц назад

Yeah, that last point is the exact same thing with squatting. You can lay on your belly and kick your calf up, then try to gently splay it either in across your other leg, or out away from your body. If the ROM is higher in, you need to squat wide/duck footed. If the ROM is higher rotating out/away, then you're a narrow/feet forward squatter.

@thatspatb Месяц назад

Good work bro. Very clear and crisp, appreciate the knowledge 💪🏾🔥

@Mattisin Месяц назад

Upper Chest: 2:32 - Incline Bench Press 4:14 - Incline Dumbbell Press 9:46 - Incline Smith Machine Bench Press Mid Chest: 1:46 - Bench Press 3:33 - Flat Dumbbell Press 4:23 - Decline Dumbbell Press 5:50 - Pushups 6:29 - Banded Pushups 6:45 - Deficit Pushups 7:00 - Plyometric Pushups 8:50 - Dumbbell Guillotine Press 9:27 - Smith Machine Bench Press 10:14 - Cable Crossovers Lower Chest: 2:55 - Decline Bench Press 5:07 - Dips Overall Chest: 1:08 - Plate Press 11:08 - Pec Deck 11:31 - Dumbbell Flye 12:12 - Cable Press-around 12:42 - Cross-body Standing Dumbbell Flye 13:07 - Floor Press

@spiritual_fitness Месяц назад

Thanks bro i didn't watched to give this guy much watch time 😂

@andreadalex8893 20 дней назад

And which of this Is S or A ,B...F ?

@wlty1026 5 дней назад

Thanks, helped me a lot

@davidkosiba624 Час назад

There is no upper chest or low chest lol , your chest is literally 1 big muscle group , you will activate your 'lower' or 'upper' chest by flat bench too, not gonna make any diffrence if you do incline or decline , chest is not like biceps that has several different head and you need different exercizes to hit the different heads lol

@user-ii7xc1ry3x Месяц назад

My favourite is the Moto Floor Cable Seal Fly, soon to be invented, where you awkwardly lay down on the floor, facing down while doing a Seal stretch and then pull the cables, akin to a fly, while everyone gives you nasty looks at the gym. Allows for maximum pec stretching and because you're laying on the floor you're way more stable. You also get +2 charisma points for being innovative and different.

@candace5939 Месяц назад

So basically a cable fly? Laying down would not give you the stability to progressively overload

@Alfirio Месяц назад

@@candace5939but you get +2 charisma

@VertigoColdSweat Месяц назад

@@candace5939He's making fun at Jeff's latest short where he demonstrates a "modified moto cable row", basically a single-arm pulldown while lying face down on the floor.

@candace5939 Месяц назад

@@VertigoColdSweatjust saw it lol

@hannibalscannibals2276 Месяц назад

😂😂😂😂

@RyanGetLow Месяц назад

You the man, Jeff. I enrolled to become a Certified Personal Trainer this week. I will be using your channel as one of my most reliable sources of information. I appreciate all you do, brother.

@b4wwe Месяц назад

Best and most informative video ever made in youtube regarding a particular workout for a specific muscle group💯❤️

@MrJoshDrums0490 Месяц назад

I’m currently running your “High Frequency Full Body” program and I absolutely love it, before it I was running the “Pure Bodybuilding” program. So far all of your programs which I’ve done (Powerbuilding vol 1, Pure Bodybuilding ph1, High Frequency Full Body) have been some of the most enjoyable/effective workouts I have ever done! I’m so looking forward to Pure Bodybuilding ph2. Much love always Jeff! Keep up the amazing work man.

@arthurpacheco4452 Месяц назад

Waiting for Eric Bungenhagen review

@Poopopotamusgaming Месяц назад

Annoying fanbase, he’s alright

@TzoHill Месяц назад

OOO yehh 🤣

@biesman5 Месяц назад

I'm not

@edibaber5525 Месяц назад

🐴🐔

@Idiotsincarshere Месяц назад

Never heard of her.

@thedoublebill Месяц назад

These videos are beyond amazing and helpful. Thank you so much!

@243agent Месяц назад

Good stuff Jeff, appreciate the info. I'll be adding some of these to my split for sure

@medoviski3754 Месяц назад

Oil up Jeff.

@paulohenriquealves2397 Месяц назад

Insta comments got to yt 💀💀💀

@whatwhatmeno Месяц назад

Cheeks and all

@unicorn1655 Месяц назад

Wind‘s howling

@valeaves 27 дней назад

@@unicorn1655Looks like rain.

@lilsheba Месяц назад

Thank you yet again for offering programs without a subscription model. 🙌🏼

@Avery_nice_guy Месяц назад

I love these videos because I learn a lot from them. I’m new to lifting, just started a weight loss journey, and your videos are good motivation. It’s been fun feeling my body come to life as I build muscles I’ve never used as much.

@pjamescowie Месяц назад

Awesome contribution Jeff - thanks for this!

@LeoJGym Месяц назад

I'm just here for Boogs' inevitable reaction about the lack of bulbous horsecockery in this tier list.

@SaSSaBJJ Месяц назад

according to the data🤓

@deruneldembal5048 Месяц назад

I just started watching that guy but he is kinda right

@SaSSaBJJ Месяц назад

Ok he put machine press above bench, this is actually ridoculous

@Lazarus2k Месяц назад

THAT’S S TIER???????

@AS-bu9rw Месяц назад

@@SaSSaBJJ The only way I could see a machine chest press being better than a bench is if it's an actually good machine. I've never tried a chest press as good as a bench myself yet.

@Kuzuri42 Месяц назад

I’m really enjoying this series, especially the detailed explanation / justification as you go through each one. Awesome work as always!

@haxjason3720 Месяц назад

opinions on low to high flys?

@fineartbymattphilleo Месяц назад

This is a great comprehensive video on chest exercises. Thank you!

@user-op3ru3uh6i Месяц назад

best body building channel on the tube. thanks for all your work dude! Great video

@yawdsman Месяц назад

Man I love love this new series. You keep doing great work. Love the science input.

@chantofrage6411 7 дней назад

science lost its credibility since 2020...

@sofost72 Месяц назад

Love the tier lists. Keep it up mate

@savageee69 Месяц назад

Great work man!!! Continue this series.....

@lordewick7 Месяц назад

Amazing content @JeffNippard! I'm looking foward to the continuation of this series :)

@36itaycohen Месяц назад

love this series! would love see one on arms

@krakoa942 Месяц назад

My favorite is the cambered-bar bench press. I used to get a little shoulder pain but since I started using a wider grip it feels terrific.

@dia4888 Месяц назад

thank you! your channel is amazing, pleaseee share for Leg Exercises as well 🙏

@Kareem_is_Active Месяц назад

Shout out Jeff for putting these out. So informative and super entertaining. Didn't even realize I watched all 15 min, it's fun to compare what I normally do to what you list on your tier lists, does anyone else do that?

@sorosch6960 Месяц назад

Great video idea, I need sum great shoulder excercises

@tjack3210 Месяц назад

Loving these ranking videos Jeff!

@scottswingley3878 Месяц назад

I love this guy, these videos help me understand lifting and muscle building so much. Thank you!

@hdavis9070 Месяц назад

Really great in formation... love these lists/ratings!

@rounaksubramanian1686 Месяц назад

Wow this is a very excellent and brilliant video bro telling about this topic of you ranked every chest exercises and keep it up and keep up the good work as always and take care Keep smiling always

@GabrielNg Месяц назад

Such high quality content. Thank you brother!

@randomtraveller8116 Месяц назад

Love this new series. Keep them coming.

@mspeterson735 Месяц назад

Been waiting for this one after you posted the Back exercises video. Great work jeff! Thank you!

@ultimatist Месяц назад

Decline deficit push-ups gotta be S-tier for on-the-go pec activation!

@JohnDoe-id5ih Месяц назад

And they hit upper chest. I'm thinking of adding many reps once a week and just focus on feeling the chest

@christian_florez Месяц назад

Wide arm pushups with parallettes are gnarly in the best possible way

@lorcan8484 Месяц назад

Rings push ups are god tier

@brojelio1518 Месяц назад

Another amazingly presented video. Bravo!

@user-jc3wy3zp8w Месяц назад

Atlantis Incline press is just my favourite piece of kit for chest. Really smooth, different hand positions available, seat adjustment to get the handles perfectly inline with your chest, converges well, allows for a great stretch at the bottom and great for progression. Love it.

@clickmynameifyouloveANIME Месяц назад

Now I know I'm consistently doing F to C tier exercises, thanks Jeff!

@average.yt.commenter609 Месяц назад

Most muscle to be had

@Idiotsincarshere Месяц назад

Just hit bench, flys, and dips. Switch it up every couple months. Lift hard and eat big! Lets get it

@jksdo88 Месяц назад

I did 1 F tier and 1 A tier exercise, I did wonder why I feel my chest excellent at the A tier exercise and not at F tier exercises at all, now I know the F tier exercise was just not good. Damn if only I had seen this video few months ago I would not have wasted time

@KaanYener07 Месяц назад

@@Idiotsincarshere right on man. This is my chest routine on push day and my chest has exploded in size. Bench / incline bench + machine fly + dips is really all you need

@minupakumarasinghe3446 Месяц назад

@@jksdo88 Eh, better to be doing suboptimal work than no work at all. Don't be too disheartened.

@Sweet9964 Месяц назад

these rank videos are awesome, please make more of these for other muscle groups!

@emgkhall Месяц назад

great video, althought im surprised ring pushups arent included. Big stretch, easy progression (put rings higher, a chair/box for the feet and a belt) and the movement pattern allows to put more emphasis on pecs than triceps as you start with a neutral grip and end like you would during flies. really cooks my pecs and the pump is insane.

@ransomdueck7249 Месяц назад

My guess is because it’s to advanced so you have to be very strong already to even be able to one. If you can do them for reps though they are great.

@Bootyeater999 Месяц назад

Yeah these sound hard

@vsauce6664 Месяц назад

They are not hard at all.

@jaw2693 Месяц назад

Love me these tier lists. Love u Jeff. Doing the community the best service

@wullfyularen3044 Месяц назад

I am currently using this video and the one about the back exercises to redesign my program to maximize efficiency. Really waiting for the next ones about the other muscle groups👏

@instrong Месяц назад

Huge thank you to Jeff for motivating me to start working out, now I'm even trying to become a fitness influencer by making no equipment workouts, hope one day I will help someone like you helped me

@davidperezgonzalez1839 Месяц назад

Machines are very good, that's why they are S tier, they are very secure, you can do drop sets very easy, and if you are an older guy with some injuries you can understand that. Some people criticise this concept, but when you are natural and with 20 years of training behind you, you understand that you cannot do 4 barbell exercise to total failure in a training day. That is unrealistic. So it's not that machines are way better than free weights, it's that they are safer and easier. Being away from injuries is number one to progress.

@85thunderstruck Месяц назад

But machines force you to move in a path that may not be very natural to you, especially if you are very short or very tall as there isn't much adjustment

@Ozzy.- Месяц назад

The lying chest press machine at my gym is absolute garbage. The path of movement feels like it’s going to rip my shoulders off and bends tf out of my wrists on the way up. Incline Dumbbell press should’ve been S+

@seaofseeof Месяц назад

I think a good machine press is S-tier; and with some positioning you can turn some sub-par full ROM machine presses into an S-tier lenghtened partial machines. Which to me is just as good. My issue with his S-tier placement is just the increased conditionality of the placement. I feel like most machines at most gyms are B-tier at best and don't even allow for a decent lengthened partial. I would've placed them in A myself due to the increased variability of quality of the machine most gym goers have access too. Standard barbells may not reach the same absolute heights as a great chest press machine, but a standard barbell setup tends to be better than most chest press machines most people realistically have access to.

@beerdemus2812 Месяц назад

Most chest press machines I've seen around have shitty movement paths and shit ROM. Maybe some obscure (and expensive) Atlantis chest press feels great, but the cookie cutter machines in most commercial gyms are definitely not superior to a dumbbell chest press. Therefore it's ridiculous to say chest press is S-tier.

@amorfati4927 Месяц назад

I mean… we have a “Hammer Strength” or something like that (stereotype of shit quality) lying plate loaded bench press that looks like it moves exactly like the one Jeff is using in the video. ROM is basically the same as a cambered bar bench press and it feels amazing IMO and while I’ve never had problem with my upper body it’s clearly boosted my gains. The biggest shame is when ever I go to use it there’s plates underneath the feet because no one at the gym understands how far the pecs are suppose to stretch. Definitely understand what people get at with some cable machines and/or plate loaded when you’re just seated… but the lying machine presses tend to be pretty good even from lack luster companies.

@NikolaiCherepanov Месяц назад

I am beyond glad I stumbled across your channel, it is so hard to find people who actually take the time to cite documented research and data into their findings. I am a pretty lean person sitting at ~150LBs at 6'1 with a size 28 waist, I ingest ~1000 calories a day. I am going to plan to start eating more calories and getting in the gym so I can get myself into a healthy state again and your videos have been super informative and helpful.

@user-jc3wy3zp8w Месяц назад

Also, I added slight incline flyes back into my routine around 6 months ago and i absolutely love them. Not much tension at the top but the stretch is awesome. My chest always feels much better after dumbell flyes than any machine flye.

@nygeek6471 Месяц назад

The incline bench is so good because it’s a flat bench with greater range of motion in the stretched position AND targets the upper pecs more.

@anab0lic Месяц назад

no it doesnt.

@nygeek6471 Месяц назад

@@anab0lic jeff says it himself in the video….

@NT-fh7nq Месяц назад

@@nygeek6471why u saying it again then🤣

@nygeek6471 Месяц назад

@@NT-fh7nq what is wrong with you

@nano100lo Месяц назад

Dips are the Best and most complete push exercise. They transform you into a bull

@AndresGutierrez-po4um Месяц назад

Definitely you are the best at explaining exercises, started to implement them and I can for sure feel the difference, ✊💯

@jmuir Месяц назад

I've just started doing that seated cable fly (albeit slightly more of a converging press), and find it absolutely outstanding. Within 6-8 reps I feel deep tension and metabolites - something I've never felt with other chest exercises. Love these videos!!

@Diabloisbackk Месяц назад

00:00 💪 Chest exercises are ranked based on stretch, tension, feel, and progression potential. 00:54 ❌ Hex press and plate press are rated low due to limited pec stretch and tension. 01:50 🏋‍♂ Bench press is effective for chest development but may cause shoulder issues for some. 02:32 📈 Incline bench press emphasizes upper pecs and is backed by research for overall pec growth. 03:28 📉 Decline bench press, while effective, has limited range of motion and may not target upper pecs as effectively. 03:43 🏋‍♂ Flat dumbbell press offers deep pec stretch and smooth resistance but may have limitations with heavy weights. 04:54 💡 Machine chest press provides stable tension and overload potential, making it an effective chest builder. 05:35 🤔 Dips offer a massive pec stretch but may cause shoulder issues for some lifters and aren't as smooth in feel. 06:03 🤸‍♂ Bodyweight push-ups are decent for beginners but may require high reps for effective muscle growth. 06:46 🔗 Seated cable pec fly offers smooth tension and stability, making it an excellent chest isolation exercise. 10:18 🏋‍♂ Cable crossovers provide a deep pec stretch and even tension but may lack stability during the movement.

@MrOrthodox13 Месяц назад

Don't give up on (diamond) pushups and/or decline pushups, especially if properly loaded with a weighted vest. Cheers!

@maxwellerickson7066 Месяц назад

More of a tricep exercise, but very good! Weighted vests are a great point, so much better than balancing a weight on your back.

@jn1346 Месяц назад

Both of these suck

@vsauce6664 Месяц назад

@@jn1346 nah they're great, way better than these dumb fluff and pump cable exercises

@MrOrthodox13 Месяц назад

@@jn1346 not as much as you, cheers

@jn1346 Месяц назад

@@vsauce6664 ridiculous to do Diamond (? Lmao) push-ups or decline pushups for what? Lower chest bias? Do dips like a man. Hop on a decline hammer.

@richardadorno9187 Месяц назад

Jeff solid information, I performed incline dumbbell press at a 30* angle and progressively overloaded the session, i had an amazing stretch and the pump was insane.

@amrmohamed5986 День назад

I am grateful to you, my brother Jeff, for allowing me to translate into Arabic. I am in Egypt and many of my friends follow you. Please add Arabic translation in all your special videos. I wish you a happy life. Thank you, my brother 🇪🇬♥️

@andrewgilbert9637 Месяц назад

Putting flat and incline DB press on the same tier as barbell presses is insane

@Carlucchi Месяц назад

Dude probably had the craziest pump if he did these all on the same day 😂

@miguelybarra3272 Час назад

Man I wish I woulda found Jeff sooner. But Regardless this guy has legit changed my life. I’m beyond grateful for your channel. Keep up the amazing work you do bud!

@daym8 Месяц назад

The best and non controversial bodybuilder that everyone loves not only this but he never dabbles in any other's affairs or never bad mouths, back stab any other fitness influencers/doctors( sports) Furthermore Jeff is one of the best with his explanation and content. Thank you Sir.🙏

@dennismeyer8605 Месяц назад

I've become a fan of the reverse grip bench press, hitting the upper pecks especially, and sparing my shoulders for my conventional bench press day.

@billkaminsky6977 Месяц назад

Yeah, I second the reverse grip bench press, though I’d say that if you’re working out without a spotter, it’s only prudent to do in a Smith machine, unless of course you’re lifting with safeties / power-rack-with-bars.

@dennismeyer8605 Месяц назад

@@billkaminsky6977 So far I've been keeping the weight lower so I can up the reps a bit and grove the lift. There's a split grip that I've played around with that reduces the drop risk.

@SamBrickell Месяц назад

You are the most respectable fitness person I know.

@Karacis Месяц назад

Awesome list! My main 2 were ranked S+ and A that Ive been doing for years, glad to see I’ve been doing good ones 💪

@ashwininamdar 7 дней назад

This is great! Thank you so much! I hope you will decide to do a video for shoulders, legs, triceps and biceps too.

@FromSimone Месяц назад

Fine I’ll work chest today

@stephaniewilliams7961 Месяц назад

Same

@_baller Месяц назад

I think the reason Arnold did the pull over wasn’t for chest or the lats, it was for opening up his rib cage and strengthening those muscles

@JohnDoe-id5ih Месяц назад

I don't know if I'm wrong, but don't they work the serratus anterior? That's kind of an underrated muscle

@sebastiangundolf6740 Месяц назад

I feel my pecs with pullovers really well, but only if done as second or third exercise for chest. I use it as a finisher and I feel my triceps too after some heavy pushing exercises. The comment about serratus anterior is also spot on. It trains the serratus well and I too think it is highly underrated especially for very lean people

@IVEdge Месяц назад

DB pullover is an amazing chest exercise. Super intense stretch and the golden era guys knew the stretch was king. Jeff's arms are probably too short to feel it. As a tall guy, taller than Arnold, I feel it a lot in the chest. The cable pullover is for the lats.

@justadudeintheworldman.120 16 дней назад

Hey Jeff, thank you for all the videos. I have an idea for a new one if you see fit. I’ve searched your channel for stuff on the landmine but didn’t see much. I feel it provides a good range of motion, stretch, and provides progression. Would love your science based approach to a landmine. I’ve tried it a few times in the gym and I like it and the feel good factor is there for me. Appreciate you and the quality content. Thank you.

@KurokamiNajimi Месяц назад

S+ Ring Push Ups and Ring Dips. Requires little to no weight, deep stretch, and allows you to converge at the top S Camber Bar Larsen Press, Deficit Push Up, Dips A+ Straight Bar or Dumbbell Larsen (only if you’re using dumbbells that aren’t longer than 14 inches or you use a neutral pronated grip hybrid), Weighted Push Ups (if you can go heavy enough for a set of 30 it’s useful), Barrel Larsen Press A Above exercises with traditional leg drive, Machine Press B+ Dumbbell Fly B Band and Cable Fly

@nomongosinthaworld Месяц назад

This man watches Bald Omni Man

@Pawczan Месяц назад

honestly surprised he didn't mention ring pushups

@KurokamiNajimi Месяц назад

@@nomongosinthaworld Yeah I watch all the “noble natties” first one I found was Alex (I follow him the most) thanks to Greg Doucette making those back and forth videos then I found the others through Alex except GVS. GVS just randomly popped into my feed over time

@KurokamiNajimi Месяц назад

@@nomongosinthaworld Yeah I watch all the noble natties first one I found was Alex thanks to Greg Doucette making those back and forth videos then I found the others through Alex except GVS. GVS just randomly popped into my feed over time

@KurokamiNajimi Месяц назад

@@nomongosinthaworld Yeah I watch all the noble natties first one I found was Alex thanks to GD making those back and forth videos then I found the others through Alex except GVS. GVS just randomly popped into my feed over time

@jg5z239 Месяц назад

how good of a workout is the thug shake?

@martink.4171 Месяц назад

Family Friendly babyy!

@RobertDragos 11 дней назад

Dear Jeff, I recently embarked on my journey into fitness, venturing into the gym scene at the age of 30 after a rather sedentary lifestyle thus far. Determined to revamp my overall health and physique, I delved into your instructional videos, particularly those where you meticulously rank various back and chest exercises. Your content has been incredibly beneficial, providing me with clarity and direction during my gym sessions, sparing me the usual twenty-minute befuddlement around the machines. I'm curious, do you have plans to create similar videos focusing on exercises for shoulders, biceps, triceps, and legs? Such additions would greatly aid novices like myself, alleviating our gym-induced awkwardness and anxiety. Many thanks for your invaluable assistance! Warm regards, Robert.

@SAUCE206 Месяц назад

I wish you would have touched on the camber bar bench press. I know it’s uncommon and most gyms don’t have a camber bar but it would have been cool to hear your input on it. I agree with the machine chest press as well. I love that it takes a lot of the worry of injury out of the way and also simultaneously is one of the best lifts for hypertrophy.

@DonnaDK95 Месяц назад

S Tier: 1.Machine chest press (S+) 2.Seated cable pec flye A Tier: 1.Bench press barbell & db 2.Incline bench press barbell & db 3.Dips 4.Deficit pushups 5.Guillotine press but with dbs 6.Smith machine press flat and incline 7.Cable crossover 8.Pec deck 9.Db flye 10.Cable pressaround

@LorenzoBertotti Месяц назад

Who wants shoulders next? 👇

@blayderc5901 7 дней назад

Please i need a arm exercise ranking 🙏🏽 i love ur content!

@catnipnapkin3329 12 дней назад

Hey Jeff (in case you see this) I'd love to know if there have been any studies on the importance/growth/usefulness of the serratus anterior in compound push movements. I think it's a hugely overlooked muscle in part because excercises that targets them in isolation, tend to be "boring/not interesting" for most people, yet I still see ripped guys who does bodybuilding (yourself among them), who have great serratus gains, but never seem to target them specifically in their programs. It might not be a big enough topic to warrant its own video, but I'd love if you could squeeze it into another video sometime. Great tierlist as always, man

@roderickmaria2588 14 дней назад

I’m training to join the coast guard for every like I’ll do one pushup.

@carneasahdude8085 9 дней назад

🫡

@indica6604 Месяц назад

You have 3 inch long arms of course you like benchpress.

@edwardmedina1236 16 дней назад

Love this. I am already following these rules (maximum stretch) so I either use the chess press machine (although it feels strange to me), fly dumbells or bench press. Although, I might drop the decline bench.

@tomels8 Месяц назад

This is such a great video man, and its clearly visible by the views you always get 👍👍👍 I think i have tried all those exercises myself and i agree with you 99% of the times. Your "S+" exercise is my favorite too, nothing beats that plate loaded Hammer Strenght chest press! Keep up the good work, amazing videos 🔥

@TheChrisLeone Месяц назад

I need to get back into the gym, I've just felt so burned out with my job. I work 40-60 hours in a warehouse and I just feel like I've got no energy to do it. I do remember that once I committed to working out I had more energy than ever, and this video reminded me how much I enjoy learning about exercising and applying the knowledge. I also got hurt a few times, but I'm only 26 and I don't want to let my injuries stop me. Not looking for any specific response here, just sharing what's on my mind. Thanks 🙏

@alison5059 19 дней назад

Love this series! Excited for shoulders.

@JamesTheRealSpeaker3.0_ Месяц назад

Great to see the cable press around. Love that exercise and it activates my pec more than almost every other more popular exercises.

@airamdelcristo Месяц назад

Good ranking video Jeff!! 💪 Question. Where would you rank the gymnastic rings push-ups? Thanks!!

@_davidgzzs Месяц назад

7:01 About plyometric push ups, I used to do them with a normal push up in between plyometric reps, so I could control de eccentric. For example: In the starting position I get down slowly, controling the eccentric (+3 seconds) and when I reach the bottom, there were two options: 1. to stay at the bottom for 1-2 seconds and then do the explosive repetition, or 2. to do the explosive repetition as soon as I reach the floor. After doingthe explosive repetition I just do a normal rep but and start again. I dont know if I explained it well but hopefully you guys can understand.

@AdreyM978 16 дней назад

I would live to see a video like this on compound movements for those of use that want a full body work out 3 to 4 days of the week because of a tight scheduled, and how to do them safely 🙏

@shahaf75 Месяц назад

My personal fav is the Pec Deck. It provides a smooth resistance curve, huge stretch, takes balance out of the equation, easy to overload with weight, technique (slow eccentric or hold on stretch) or reps, and drop set capable. I've yet to find a machine press good enough to provide similar experience in any of my local gyms. Pec Decks are everywhere and I'm always able to adjust it to hit my chest well.

@jeremyzachmann5561 Месяц назад

This is incredible. Thank you bro

@timgerber5563 Месяц назад

The single most underrated chest exercise in my opinion is the deficit push-up: I do them on yoga blocks, control the eccentric and try to push up with force. They feel amazing, allow for a really nice pump and you can do them easily at home to add in additional chest volume. Of course they wouldn’t be my first choice for chest exercises in the gym, but if more people actually controlled their pushups, they would find muscle failure within reach of 25 reps. Personally, I bench 121lbs/55kg for 15 reps or 165lbs/75kg for 5 reps and I can only do about 20 deficit push-ups to failure. That number even decreases after I hit failure. So there is plenty of room to get stronger and still be able to use deficit push-ups in the 15-30 rep range.

@tiberiubernath6804 Месяц назад

Thank you for the info. It is very helpful

@Slughornable Месяц назад

Loving this type of videos!

@shawnhumphreys3504 Месяц назад

Love your videos! Used your Ultimate PPL program, but adjusted it to what I can do with Tonal. It would be awesome if you gave your take on future of "smart home gym" or home gyms in general. Maybe even some recommendations for those with home gyms

@thathandleistakentrythisone 24 дня назад

You can do a deficit plate press by temporarily carving a hole in your chest to allow the plate to depress further into your chest cavity thereby getting peak mid-chest contraction.