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
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.
@@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 😅
@@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
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 ❤
@@AshraNashal52 Let me correct significant to noticeable. You won't see noticeable growth in 1-3 weeks unless you take steroids. "On top of that, you have no idea what he was doing or not before." It doesn't matter what you do. Noticeable growth is impossible in 1-3 weeks without steroids.
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!
This is a great video. Having started weight training at 43 a month and a half half ago I started with what I had in the house. Adjustable dumbbells, an adjustable bench, and resistance bands. I’ve gotten results I’m very happy with just doing flat bench press, then going to incline bench, and then going to dumbbell flies on a flat bench. Every week is a new PR. Some weeks more than others. I can see where down the road I’m going to have to go to gym because I’m going to need more variation. But so far everything I’m doing is in your A category and I’m happy with that! Thanks for the awesome content!!
Thanks for this video, you speak very clear and your accent is easy to understand even for a non-native English speaker. I will keep watching other videos from you, you look like a real expert in bodybuilding topic
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
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
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.
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.
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.
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.
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.
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.
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.
@@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.
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.
@@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.
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?
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
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
@@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
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
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.
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👏
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.
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
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+
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.
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.
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.
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
The best way of training your chest is to confuse it, by taking a pre-workout driving to the gym and then surprising it by not actually doing anything.
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.
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.
@@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.
I love supersetting dips with incline pushups to really burn out and finish lower chest. Cant wait to really dial in my training once i fix my muscle imbalances. Scoliosis sucks 😅
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.
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
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.
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 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
@@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
@@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
Hey man! Loving these series. By the end of the video I expected also a "Cross-body standing CABLE flye", right after the dumbbell one, I thought you would mention it and give it at least an A? Hahah I would like to hear your opinion on that. Keep up the good work!
Brand new to your content. Been lifting for a while now but with your explanation and tips I’ve found better improvement in the gym both on the lifting and nutrition side. Thank you so much!
Just started doing seated cable pec fly last week, it’s actually a game changer for chest pump. Pump was crazy, wayyy better than seated chest fly machine
