Ranking Every Chest Exercise From Best To Worst
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- Опубликовано: 8 сен 2024
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6:17 - Barbell Bench Press (C Grade)
6:23 - Barbell Incline Bench Press (B Grade)
7:18 - Barbell Decline Bench Press (C Grade)
8:13 - Cambered Bar Bench Press (A Grade)
9:24 - Smith Machine Press (B Grade)
10:35 - Plate Loaded/Pin Loaded Machine Presses (A Grade)
12:03 - Benefits of Plate Loaded Presses (A Grade)
12:15 - Importance of Machine Presses in Training
13:11 - Dumbbell Movements
13:35 - Incline Dumbbell Press (B Grade)
14:48 - Decline Dumbbell Press (C Grade)
16:01 - Decline Dumbbell Fly (A Grade)
17:34 - Flat and Incline Dumbbell Fly (C Grade)
18:33 - Single Arm Dumbbell Presses (D Grade)
19:28 - Floor Press (F Grade)
20:28 - Push-Ups (D Grade)
21:15 - Deficit Push-Ups (B Grade)
22:03 - Dips (A Grade)
22:44 - Machine Flies (S Grade)
24:01 - Cable Flies (A Grade)
25:20 - Bench Supported Cable Fly (S Grade)
25:55 - Incline Bench Cable Flies (A Grade)
26:20 - Standing Cable Upper Chest Fly (B Grade)
27:00 - Cable Presses (B Grade)
27:40 - Landmine Press (D Grade)
28:17 - Dumbbell Pullover (D Grade)
28:54 - Plate Press (F Grade)
Thanks you
Real MVP
man you are everywhere, thanks though
I salute you sir. 🫡
Coming in clutch with the time stamps 👍🏽👍🏽
That video of Jared where he seems to be endlessly repping 315 on the cambered bar bench press is crazy
Ludicrous
Legend has it he's still going.
when it first showed up I was just like "hey, is that Jared Feather, IFBB Pro?" and sure enough
thats exactly what i was thinking. the form man. the rep speed. just crazy
@@christopheweinbach4065 I had to zoom in to make sure he really had 45s on the bar. Seeing this was pretty humbling 😂
Keep posting these! Don't worry if anyone says you're copying other creators, you clearly provide plenty of your own viewpoints, which is awesome.
Thanks for that! Truly appreciate it
I agree! most things for content have been covered by now. With the amount of creator's these days it's pretty much impossible to stay 100% original.
youre my new hero, finally somebody doing perfect form and full movement in slow trmpo
Next video: Ranking Greg’s best vocal pitch range
I want to see that
Finally someone who rates every fly movement properly, got yourself a new sub King, love your content. Fond you through dr.Mike and I've been binging all your videos since
Great video. I appreciate the nuances on positioning and effectiveness of equipment. You’re living proof of a transformation to monster, so I gladly follow.
Cable Bench Flys, Presses and One Arm Pulldowns/Rows are fcking goated, I love ur methods of training.
+1 for the plate loaded hammer strength machines. I used to be a snob about insisting on free weights to the maximum extent possible, but after trying the hammer strength chest press at my gym, I'm a convert. Those things are absolutely fantastic, inherently safe, and way less hassle and strain compared to setting up with 100+ lb dumbbells, plus they give such a deep stretch I can't really get with free weights.
Great video! Love this ranking series!!!
Glad you enjoyed!
That RP video thumbnail Flat dumbell press stretch is CRAZYY! Perfect !
Your video quality has improved immensly nice man
Thank you! I’m really working hard
Awesome as always ❤
Perfect ranking❤️🔥
Thanks 🔥
This kind of tierlists gets completely messed up once you go to 3rd world gyms, where the newest machine is 63 years old man
Old machines are better lol so long as they’re maintained …. But yeah don’t worry, as long as you have some dumbells or a barbell you can get a workout. That’s what I appreciate about golden age bodybuilding. Most minimal equipment approach
@@zemotika old machines are NOT better what? the modern day standard machines (lifefitness/hammer strength/cybex machines) were constructed with modern day science in mind, i.e. maximizing tension in the stretched position for example. Some older machines are fine but we are SPOILED with some of the machines we have today!
And that’s not even mentioning some of the “higher end” machines like nautilus. Sure, the technogym machines are planet fitness and other commercial gyms aren’t great, but machines are getting MUCH better nowadays
Why would we go there 😂 We’re american
@@sensid-iwnl-5201 While most of the people watching his videos are american (USA), there's certainly a fair amount that are not, I'm from Argentina and unless you want to pay 20% of your monthly salary on a gym membership, most gyms have really old or makeshift equipment
Never seen a third world gym that didn't have the basic exercises.
More of these tier lists please!!
12:31 - Because you are already huge and experienced in pushing yourself. I just worked in with a guy at the gym following this type advice. Impeccable form. Pauses at the bottom. All this contraction and stretch focus. None of the sets he did with me were remotely shy of failure or using proper load. Barely looked like he did anything at all.
Technique first, load after.
I loved Bro Science Life's video about decline bench: "Bench press is like credit cards; it's not maxed out unless it's declined"
That decline fly backward that you’re doing reminds me of the Olympic rings, when they lower themselves
Cable machines are regularly ranking top.
How to fit one in my house, hm?
People with limited access to equipment - gymnastic rings are great for 3 exercises:
- dips
- flies
- deficit pushups
I really liked the video. Perfect timing for my chest day today.
Go crush it!
@@ericjanickifitness💪💪
Dips are essentially just like a super decline press, with more strain on the shoulders. Also, people ego lift on dips all the time. Attaching several plates on a dip belt and only doing half ROM. If incline dumbell press is B then dips shouldn't be A.
Another great video…impatiently waiting for legs!!!
Coming soon!
A bigger exercise list than last time!
You said the Camber bar bench is a A compared to the traditional barbell. I was wondering if the camber bar has any safety drawbacks? For instance you said that you don't like doing bench because it puts a lot of strain on the top of you pecks which can cause tears. Wouldn't the camber bar put an even greater stretch on that muscle?
I really love my cables, but thought I should include barbell and dumbells. But after this, it's going to be more cables than anything else for chest. Thanks.
Love this content! Love when Jeff does it too. Who cares? It’s not a patented format, lol. Keep doing this brother. I love your take and the way you explain your theories. Thank you.
I appreciate that!
His favorite word is ergonomically. 😅
And his favorite phrase is "nice and ..."
As well as “Efficacious” 😅
Amazing video like always 👏💪🙌
Thank you 🙌
Including SFR is the great point. Shout out to Dr Mike
Outstanding again my friend❤😮😊
For me, incline dumbell press, flat bench dumbell press,Cable flys. I switch from dumbells to machine press every once in a while
Incline dumbell flies should be S tier imo.
My S Tier: Incline Cambered Bench, Incline DB Fly
I tried your dumbbell decline flys and the pump was insane.
do a side delt one
The pull over try just doing only the first quarter of the movement from the bottom with elbows tucked in I do while doing flys
Love it Eric!
Just found this guy and if I just close my eyes I assumed Joe Rogan was talking 😂
Eric, I think I’ve improved on the dumbbell pullover to target a bit more chest by simply performing them on a decline bench. Given the increased angle, your chest is engaged much earlier than if performing them on or across a flat bench. Admittedly, it’s still a combination lat/ chest exercise, but I do believe it changes the bias towards more chest fiber engagement, particularly clavicular. Note: I’ve been watching you long enough now that I’m using your vernacular, LOL 😉
Definitely a better option
It would be interesting to see if the EMG coincides with your tier list
It does!!!
Im curious how much better are converging machines vs non. Would it be like a B vs S tier?
Honestly not a tremendous amount. Maybe 1 grade, or a half
I know Eric fantasizes about that converging chest press Hany has 😂
I was upset when you said D for push-ups, but felt better when you gave deficit push-ups a B. That's basically all I do for chest and it works great. I did 20 rep sets of decline, deficit, controlled eccentric push-ups today and my chest was fried.
cant do flys my shoulders click every time
I've got that click, too...doesn't seem too harmful, but every time I try it out, I'm just thinking...why risk it when press feels smooth and strong?
I have fun and productive idea. Emg test on the best movement patterns for Gluteus maximus, medius & minimus GROWTH! 💯😎
The stretching makes it so excruciating that this information is the best & worst bad news I've ever had.
thank you for making bench press look bad i hope they stay empty for me lol
On the landmine press, I changed some things, and it immediately went up to A for me. First, I use one hand at the time, second I position myself in an angle to the bar. So I can lower it really far back, and when I push, it crosses my mid-line to get a fantastic contraction. It also heps, that I am almost 2 meters tall, so not short enough to make it into a shoulder press, but not tall enough to push it straigh forward, losing most of the resistance.
Definitely a solid augmentation
Eric would you please consider re - checking the incline / flat db flyes using a squeezing of the db's at the top?
Pressing the dumbbells together at the top is similar to the plate press I reviewed later in the video
@ericjanickifitness thanks for the reply! Since I've got your attention, can you check with your training/coaching company to see why they're not replying to me asking about your training me? Please, not trying to put you on the spot. Big fan!
Squezing db flys dont matter that much sinces theres no tension at the top.
For the db flys just do the bottom half of the movement.
@patrykkumek5619 I appreciate your response but i disagree as you're doing a static contraction and the stronger you become the more tension. That is, IF someone wants to do it, lol.
@@petepan1330 I never said you cant do it nor I force you to 'not do it'.
Its just during the top of the movement of db flys the weight doesnt "lie" nor put any pressure on your chest muscles (chest is not holding the weight of the dbs, dont know how else I can explain it to you) meaning you dont use, not tiring them, destroying the muscles thus not going towards gains..
Static contraction doesnt mean anything otherwise you would build massive chest without using weight, just by abducting your arms while you stand which is not true.
Legs coming?
Starting today using your Chest & then Back recommendations on a 4 on 1 off split. Or can I just not find it?
Thanks Eric!
How would you rank the Arsenal plate-loaded Incline Chest Fly? Personally, I love it!
i love it.. what do you think about a panatta Multiflight where you can either train delts or pecs in a downward motion?
I get genuinely upset when I see people doing the plate press. You're already here at the gym, you got dressed, you drank your pre workout, you drove here, just to waste your time
Omg right?! 😹
Dude loves the word ergonomics
💯
@@ericjanickifitness Hey but don’t hate me Eric 😂
This a great listing however their is one excercise that you dissed which in my mind is fantastic and that is the one armed dumbell press. If done correctly you get a fantastic stretch and pump!
Dips one of the worst works.Your shoulders the most no matter what lean u do and your forearms are holding u up alot of load on them do t do them
Leg Tier list?🤔 ❤
Wouldn't a stride stance be better for the low pulley crossovers?
And yet cant get how well maybe well the worst chest movement floor press couldve ended up on an equal footing with plate press whichs not an exercise but a waste of time
Do a specific muscle exercises at correct angle , ie chest press that is all you need the activation is roughly 97% the closer to that is the fly at 94% in a study I read 4/5/6 chest exercises in one workout is junk volume and detrimental
Depends on the level of athlete. At the end of the day, we’re looking to drive as much stimulus with as little long and short term degradation. That’s flys for me
Curious what they mean by “using their lats” to bench? Like they do a lat spread on the bench for leverage and isometric stability?
Lower lats can be engaged as you lightly reset your scapula as the bar is at full eccentric lockout - thats what my mind muscle connection tells me as I try to explain it in words. Most people won't engage the lats because their form is less than optimal.
Mate you just shat on all my favorite exercises. Jokes sick vid
Scooby Werkstatt got a big chest doing chest press
I think incline bench press on the smith machine is also S grade
Time under tension flyes from your suggestions have given me new stretch marks on my pecks
What about flat DB press?
Incline works your shoulders more u only have 8% muscle fibers by your collarbone you never have to do them
Yo what do you think about dr mikes critque on cable flys where you lean slightly forward as you go down?
I think it’s invalidated by the fact that I actually get more stretch by counter-levering the upward force with my body weight
@@ericjanickifitness I was jw cuz I've done both 🤷♂️😂but I don't like judging people above me form I was just wondering thanks for your videos bro
23:45 😂😂😂❤
No type of fly ever especially that decline he was doing that is the worst exercise I have ever seen to rip your shoulders apart scary and dangerous
Corect Eric
For me anything that locks my shoulders into a certain rotation throughout the motion, such as chest press machine, bench press or pec deck are much more likely to cause impingement issues. I would rank dumbbell movement higher just for lower injury risk and convenience of setup. At rush hour in the gym, getting a bench and cable tower is nigh impossible so those exercises are infeasible for me.
Over 23 chest exercises ridiculous. He is right about the pullover dangerous does nothing for the chest or back remember the stretch builds nothing. And shoulders bad position don't ever do them
All you need for chest is:
Peck deck
Incline chess press machine
Jobs done 🎉
Totally agree 👍🏼
Do you even lift?
Bravos America Eric
Emg means nothing it's which way your muscle fibers are traveling and all of our fibers are going the same way
another way different than jeff, ones natty and ones not. this guy became greg, selling turk harder than last time
I need clips of 15:41 ASAP
Thanks. You need to pronounce you name as it is in Polish...😊
Smith machine bench press without a spotter can be potentially more dangerous than a regular barbell. If you fail the smith machine, you can't dump the weight plates like a barbell. Just a caveat.
I set the safety locks on my smith machine when pushing it hard. However not sure if all smiths come with those
You can quickly rotate the bar forward to rack it at almost any point
Couldn't you do the landmine press with one hand (deep stretch) and stand 2 side then I think it gets a B.
This has to be a troll
Vlog Gym
Bulgarian dips on rings develops massive pecs... Whoever using rings knows what I'm saying
❤
Такая чушь. Всю изоляцию засунул вверх топа. Все базовые движения вниз и середину топа.
No one had chests at all before Hackenscmidt invented the bench. Look a pics of strongmen before him, then look at that barrel chested hunk of a man. The bench is super effective for chest hypertrophy, it was the move that literally invented it! First solid disagree mate.
😢😂
Quit ripping off the Nip man
My analysis is better IMO
@@ericjanickifitness🤡
Turk Builder noooooo
You already made this video.
When?
I didn’t
stop pushing HTLT supps it's targetted for the same people that buy prime. Very low quality at a very high price.
Who would pay more than 1USD per scoop of subpar protein and 2-3USD per workout for a mediocre/basic preworkout.
It's crushing your credibility. Find a better sponsor...
Do we actually think someone who does decline DB flys is going to grow a bigger chest over time than someone who does a barbell bench press???😂
My bench press was 485 in college playing football but my chest was not very developed. I was using a lot of stretch reflex, explosive power, triceps, lats, and front delts. I’ve put 4/5” on my chest in 2 years with doing 60% fly movements and my body feels better than ever.
So bench without doing those things. Pause, Larsen, Spoto, etc
@@fitoverfortytotally! Most ppl just don’t do that and you can never increase rom
Copying Jeff Nippard Thumbnail ❤😅😂
first
Aight
Bro thinks he is "Jeff Nippard"
Jeff is the GOAT. I just bring a slightly different approach/principal. Not trying to be someone I’m not
Great Eric, but Jeff's video was better and he did not push his stuff so much.
Fair enough!
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