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.
+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.
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.
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.
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
Bench press depends on the angles, you can have way lower decline, than the bench your using. My jet stream bench I can barely rack the weight as I’m so low in the decline position. Same as incline bench. It really depends on the severity of the angle more angle the harder the exercise. Also mind muscle connection plays a big part.
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.
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.
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?
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 😉
@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!
@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.
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!
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.
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
@@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
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
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.
Apart from the BCAA, Turk, etc. BS that a guy of his stature shouldn't be promoting - Eric (and Dr. Mike) have to be the most likable, inspiring, and trustworthy fitness dudes on YT. Eric's only "issue" must be that he is stuck between Captain America and Hulk, together with the personality of Superman. Keep it up dude!
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.
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
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
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.
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
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
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.
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 👍🏽👍🏽
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.
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 😂
youre my new hero, finally somebody doing perfect form and full movement in slow trmpo
He's been doing this for a long time, and so do Dr Mike
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.
Great video! Love this ranking series!!!
Glad you enjoyed!
Your video quality has improved immensly nice man
Thank you! I’m really working hard
Next video: Ranking Greg’s best vocal pitch range
I want to see that
That RP video thumbnail Flat dumbell press stretch is CRAZYY! Perfect !
Cable Bench Flys, Presses and One Arm Pulldowns/Rows are fcking goated, I love ur methods of training.
I love these videos man! Super useful! 💪💪
love the stretch and pump on the seated cable flys unmatched
+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.
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.
Awesome as always ❤
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!
I really liked the video. Perfect timing for my chest day today.
Go crush it!
@@ericjanickifitness💪💪
Perfect ranking❤️🔥
Thanks 🔥
More of these tier lists please!!
That decline fly backward that you’re doing reminds me of the Olympic rings, when they lower themselves
Amazing video like always 👏💪🙌
Thank you 🙌
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
A bigger exercise list than last time!
Another great video…impatiently waiting for legs!!!
Coming soon!
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"
Outstanding again my friend❤😮😊
Thanks Derrick!
Including SFR is the great point. Shout out to Dr Mike
I tried your dumbbell decline flys and the pump was insane.
Love it Eric!
Bench press depends on the angles, you can have way lower decline, than the bench your using. My jet stream bench I can barely rack the weight as I’m so low in the decline position. Same as incline bench. It really depends on the severity of the angle more angle the harder the exercise.
Also mind muscle connection plays a big part.
It’s very smart training in those stretched positions, it’s what Mike O’Hearn does & we know how long he has been training.
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.
What about the cable push press while seated on a bench? It’s super hypertrophic and should definitely be given a try
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.
For me, incline dumbell press, flat bench dumbell press,Cable flys. I switch from dumbells to machine press every once in a while
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?
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!!!
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.
Single arm dumbell press, shouldn't you hold a dumbell in the other hand?
Thanks Eric!
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 love it.. what do you think about a panatta Multiflight where you can either train delts or pecs in a downward motion?
Legs coming?
Starting today using your Chest & then Back recommendations on a 4 on 1 off split. Or can I just not find it?
His favorite word is ergonomically. 😅
And his favorite phrase is "nice and ..."
As well as “Efficacious” 😅
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
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!
How would you rank the Arsenal plate-loaded Incline Chest Fly? Personally, I love it!
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.
I have fun and productive idea. Emg test on the best movement patterns for Gluteus maximus, medius & minimus GROWTH! 💯😎
do a side delt one
Oh, you're saying efficacious, gotcha
The stretching makes it so excruciating that this information is the best & worst bad news I've ever had.
Dude loves the word ergonomics
💯
@@ericjanickifitness Hey but don’t hate me Eric 😂
Just found this guy and if I just close my eyes I assumed Joe Rogan was talking 😂
I know Eric fantasizes about that converging chest press Hany has 😂
Incline dumbell flies should be S tier imo.
My S Tier: Incline Cambered Bench, Incline DB Fly
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.
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?
Wouldn't a stride stance be better for the low pulley crossovers?
Leg Tier list?🤔 ❤
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
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
thank you for making bench press look bad i hope they stay empty for me lol
Mate you just shat on all my favorite exercises. Jokes sick vid
Scooby Werkstatt got a big chest doing chest press
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
Apart from the BCAA, Turk, etc. BS that a guy of his stature shouldn't be promoting - Eric (and Dr. Mike) have to be the most likable, inspiring, and trustworthy fitness dudes on YT.
Eric's only "issue" must be that he is stuck between Captain America and Hulk, together with the personality of Superman. Keep it up dude!
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.
What about flat DB press?
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?! 😹
Time under tension flyes from your suggestions have given me new stretch marks on my pecks
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
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
Corect Eric
Didnt know u are affeliated with greg, theres still time to be a respected gentleman dude
I think incline bench press on the smith machine is also S grade
Nobody thinks u r dumb... s tier exercise youtuber
Sol8d, fab!!!
23:45 😂😂😂❤
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.
Incline works your shoulders more u only have 8% muscle fibers by your collarbone you never have to do them
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
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
Best
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
I need clips of 15:41 ASAP
Couldn't you do the landmine press with one hand (deep stretch) and stand 2 side then I think it gets a B.
❤
Emg means nothing it's which way your muscle fibers are traveling and all of our fibers are going the same way
Thanks. You need to pronounce you name as it is in Polish...😊
Advantageous, sounds like you are pronouncing it with a C instead of a T
Vlog Gym
This has to be a troll
another way different than jeff, ones natty and ones not. this guy became greg, selling turk harder than last time
Quit ripping off the Nip man
My analysis is better IMO
@@ericjanickifitness🤡
All you need for chest is:
Peck deck
Incline chess press machine
Jobs done 🎉
Totally agree 👍🏼
Do you even lift?
😢😂
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