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
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
Quads!!
Quads
Biceps!
Biceps! 👍
Biceps pls god mine are laggingggggg
"Assuming you have a good chest press machine". Well now we've lost half the gyms out there.
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 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.
@@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 😅
We have it at my gym except you're sitting upright. wonder if it works the same
ive trained at 4 different gym franchises and they all had all the hammer strength or technogym plate machines
The decline bench stays empty at my gym lol
Because it's massively underrated, including in this video!
Don't you hate when a gym keeps under-utilized equipment instead of swapping it out for something more people want?
@@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
@@JimbilbenI don't think so
I love it but seating version, feels awesome
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 ❤
after watching adriell mayes you won´t stay here...
@@chantofrage6411 I gave him a peak. I definitely won't be switching.
You're fooling yourself if you think significant muscle growth occurs in 1-3 weeks. It takes far longer than that.
@@ucyqweyq7whucvn141 Ehhh. He didn’t say “significant”. On top of that, you have no idea what he was doing or not before.
@@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.
A great video, the photography, the editing, the colors, the explanation, this video is simply amazing.
Glutes next
He’s spitting
Only if it features Dr. Mike
Need a glute spread from Jeff
@@dominusdelupis3045AYOOOOO
@@dominusdelupis3045GO DIRECTLY TO JAIL
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!
Nah, this ranking is total bullshit, I mean holy buckets, it's all about HORSECOCKIN the WEIGHT on BENCH brah!
Have you been diagnosed with anything?
@@StoicIntellectual Pure Testosterone Syndrome
Why does this feel like a sketch from Seinfeld?
@@ivanirias4988
Kramer: Jerry I've got PTS!
Jerry: PTS?
Kramer: Pure Testosterone Syndrome... it's all about horsecockin the weight on bench Jerry.
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!!
Good work bro. Very clear and crisp, appreciate the knowledge 💪🏾🔥
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
THNANK YOU BRRO
Ty
Ty
Thank you 😊
Doing Gods work
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
Awesome contribution Jeff - thanks for this!
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.
i can shoulder press 100's with flared elbows. no pain
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
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.
These videos are beyond amazing and helpful. Thank you so much!
I gain golden nuggets from almost every one of your episodes. Thank you.
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.
At that point just bench lmao
@@Moin0123 He's saying to bench, but with spotter bars set to where you are at your deepest stretch, or bar-to-chest.
So he's never heard of pin press, basically@@jasonboyko
That's not a modified Floor Press, it's a Pin Press at a low incline.
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.
This is AWESOME, thank you my friend!
Thanks for this! I was getting back into working out after taking a break and this list simplifies things! 👍
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.
(remove this part when posting the comment)
Man I love love this new series. You keep doing great work. Love the science input.
science lost its credibility since 2020...
Great video, informative and well-structured. Thank you!
Best and most informative video ever made in youtube regarding a particular workout for a specific muscle group💯❤️
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.
So basically a cable fly?
Laying down would not give you the stability to progressively overload
@@candace5939but you get +2 charisma
@@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.
@@VertigoColdSweatjust saw it lol
😂😂😂😂
Love the tier lists. Keep it up mate
Another amazingly presented video. Bravo!
This is a great comprehensive video on chest exercises. Thank you!
I’m really enjoying this series, especially the detailed explanation / justification as you go through each one.
Awesome work as always!
opinions on low to high flys?
Oil up Jeff.
Insta comments got to yt 💀💀💀
Cheeks and all
Wind‘s howling
@@unicorn1655Looks like rain.
Medallions humming
LOOOOOVE these ranked videos Jeff. Please do more!!!!!!!!
Amazing! Do it for the shoulders, please!
Thank you yet again for offering programs without a subscription model. 🙌🏼
Waiting for Eric Bungenhagen review
Annoying fanbase, he’s alright
OOO yehh 🤣
I'm not
🐴🐔
Never heard of her.
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.
im avery too but im the nicer guy
Between you and dr mike giving away these tutorials for free saves me by correcting my form
Loving these ranking videos Jeff!
I'm just here for Boogs' inevitable reaction about the lack of bulbous horsecockery in this tier list.
according to the data🤓
I just started watching that guy but he is kinda right
Ok he put machine press above bench, this is actually ridoculous
THAT’S S TIER???????
@@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.
Amazing content @JeffNippard! I'm looking foward to the continuation of this series :)
Love me these tier lists. Love u Jeff. Doing the community the best service
love this series! would love see one on arms
Great video idea, I need sum great shoulder excercises
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?
Really great in formation... love these lists/ratings!
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.
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
Thanks bro i didn't watched to give this guy much watch time 😂
And which of this Is S or A ,B...F ?
Thanks, helped me a lot
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
@@davidkosiba624 oh yea check out hersovyac and tell him that he skips flat barbell bench like a mf
I love this guy, these videos help me understand lifting and muscle building so much. Thank you!
Loving this type of videos!
Now I know I'm consistently doing F to C tier exercises, thanks Jeff!
Most muscle to be had
Just hit bench, flys, and dips. Switch it up every couple months. Lift hard and eat big! Lets get it
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
@@jksdo88 Eh, better to be doing suboptimal work than no work at all. Don't be too disheartened.
The fact that you changed your mind on dumbbell flies after new research is why you're one of my go-to guys!
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
Good stuff Jeff, appreciate the info. I'll be adding some of these to my split for sure
Definitely you are the best at explaining exercises, started to implement them and I can for sure feel the difference, ✊💯
Been waiting for this one after you posted the Back exercises video. Great work jeff! Thank you!
these rank videos are awesome, please make more of these for other muscle groups!
Decline bench helped me a lot to get good shape to my chest from side angle and lower part of chest
So glad the press around gets love i started doing it on my own because it always felt like the best activation of my chest.
Decline deficit push-ups gotta be S-tier for on-the-go pec activation!
And they hit upper chest. I'm thinking of adding many reps once a week and just focus on feeling the chest
Wide arm pushups with parallettes are gnarly in the best possible way
Rings push ups are god tier
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.
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.
Yeah these sound hard
They are not hard at all.
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👏
New subscriber. Jeff information is top tier 👏🏼 🐐
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
thank you! your channel is amazing, pleaseee share for Leg Exercises as well 🙏
This is great! Thank you so much! I hope you will decide to do a video for shoulders, legs, triceps and biceps too.
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.
no it doesnt.
@@anab0lic jeff says it himself in the video….
@@nygeek6471why u saying it again then🤣
@@NT-fh7nq what is wrong with you
Dips are the Best and most complete push exercise. They transform you into a bull
Perfect info man!
best body building channel on the tube. thanks for all your work dude! Great video
If anyone tells you that machines are better than free weights, he's a dumbass and you don't listen to him anymore.
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.
Bro is literally giving gold away for free
Another fella who literally doesnt know the meaning of the word "literally"
This is an amazing series! I’d like to see biceps next!
Love this series! Excited for shoulders.
Honey, wake up! Jeff Nipples just posted!!!
Putting flat and incline DB press on the same tier as barbell presses is insane
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.
Love these series
Dude probably had the craziest pump if he did these all on the same day 😂
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.
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 😅
love the format. Pls do more ! :)
Fine I’ll work chest today
Same
Don't give up on (diamond) pushups and/or decline pushups, especially if properly loaded with a weighted vest. Cheers!
More of a tricep exercise, but very good! Weighted vests are a great point, so much better than balancing a weight on your back.
Both of these suck
@@jn1346 nah they're great, way better than these dumb fluff and pump cable exercises
@@jn1346 not as much as you, cheers
@@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.
I like the standing cross body dumb bell fly. Crazy pump in front delt and chest🫡💪🏾
Decline is awesome if you do a plate or two under the bench. I do a closer grip too. It works very well for at least me.
You are the most respectable fitness person I know.
how good of a workout is the thug shake?
Family Friendly babyy!
Amazing video! Thanks!
Bruh, youre legit. Good stuff.
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 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
I don't know if I'm wrong, but don't they work the serratus anterior? That's kind of an underrated muscle
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.
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 💪
I’m training to join the coast guard for every like I’ll do one pushup.
🫡
If you happen to get tons of likes, do not do them all at once. You can get Rhabdomyolysis and die or have permanent damage. Good luck getting in!
Go for Jeff's like numbers. You're not getting that many.
Do them every day, with as many at once as possible you'll be golden
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
This man watches Bald Omni Man
honestly surprised he didn't mention ring pushups
@@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!
Who wants shoulders next?
👇
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
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
Great video!
You have 3 inch long arms of course you like benchpress.
I’m howling 😂😂