The Best And Worst Chest Exercises (Ranked By Science)

Summary by Krater

The creator ranks and reviews twenty different chest exercises from S to F tier based on stretch, feel, and progression, concluding that the machine chest press is the best overall chest exercise and the plate press is the worst.

From the video

Answers: What are the best and worst chest exercises for muscle growth?

• chest exercise tier list
• hypertrophy and muscle growth
• exercise biomechanics
• chest training

Exercises

• hex press · dumbbells
• plate press · weight plates
• dumbbell pullover · dumbbell
• bench press · barbell · 350 lbs (159 kg) x 2
• incline bench press · barbell
• decline bench press · barbell
• flat dumbbell press · dumbbells
• incline dumbbell press · dumbbells
• decline dumbbell press · dumbbells
• machine chest press · machine
• dips · dip station
• push-ups · bodyweight · 30+ reps
• banded push-ups · resistance band
• deficit push-ups · weight plates
• plyometric push-ups · bodyweight
• guillotine press · barbell
• 1-arm dumbbell press · dumbbell
• smith machine flat bench press · smith machine
• incline smith machine press · smith machine
• cable crossovers · cable machine
• seated cable pec fly · cable machine
• pec deck · pec deck machine
• dumbbell flye · dumbbells
• cable press-around · cable machine
• cross-body standing dumbbell flye · dumbbell
• floor press · barbell

What it concludes

• The machine chest press is the best overall chest exercise, earning an S tier ranking.
• The plate press and guillotine press are ranked as the worst chest exercises due to awkwardness and high injury risk, placing them in F tier.