The Best & Worst Chest Exercises To Build Muscle (Ranked!)

What are the best and worse chest exercises for muscle growth?

** My Ultimate Guide To Body Recomposition:

-------------------------------

References:

Weighted Stretch Training:

Training at long muscle lengths:

Incline Bench (Upper Chest) Study:
MASS Research Review, Volume 4, Issue 11

Press Around (N1)

-------------------------------

Written by Jeff Nippard
Edited by Jeff Nippard

Music by Bankrupt Beats:

Music by Epidemic Sound:
Sneaky Sonja - Luella Gren
Damma Beatz - Snickers

-------------------------------

What are the best and worst chest exercises for muscle growth? In this video I am breaking down my top 10 chest movements based on personal enjoyment, tension generating potential, progressive overload potential and convenience/ease of access. We will consider exercises that target the upper chest, mid chest and lower chest and conclude with some of the worst chest exercises that you should avoid.

-------------------------------

About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

-------------------------------

Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

What would be the number one chest exercise on your list?

[StephanieButtermore]

Jeff’s chest is still recovering from filming this video 🥴

[fittysit-tea]

This should be a series for other major muscle groups!!

[trippin]

Jeff: doesn’t like weighted dips because of setting it up.

Also Jeff: drags over 6 plates to do push ups

[emilianodiaz]

For me the main setback of the Bench press is how difficult is to train to failure. Your are obligated to get a spotter when in other exercises is much easier.

[SnakeEyesSwim]

1:00 Amrap pushup 3/5 stars
2:00 Dumbbell stretch iso-hold 3/5
3:25 Pec flye machine 3.5/5
4:45 Cable crossover ladder 3.5/5
5:40 The Dip 4/5
6:20 Deficit pushup + bands 4/5
7:08 Incline dumbbel press 4/5
8:03 Press-around 4.5/5
9:00 Machine chest press 4.5/5
10:12 The Bench Press 5/5

[FitnessFAQs]

Sound video jeff, always appreciate your attention to detail.

[Ali_ReBORN]

Jeff, i am on week 2 of your High Frequency Training! I picked the 4 days a week one! Still too early to see results as of yet but i’m not stopping! I returned to weight lifting after 14 years because of my lumbar disc degeneration! Last two years did calisthenics and core strengthening just to get here! Not easy at 41 but i’m better than i ever was in my thirties! Gratitude for all that you share and do brother! ♥️

[rolandorobles]

I really appreciate you displaying the subtle things such as how to set up the cable crossover exercise. I’m new to the gym setting and at times I’m a little nervous to try different forms of exercise due to not knowing how to set up the machine. THANKS JEFF!

[hillybilly]

I never feel any tension on my pecs when doing bench press, but when I do dumbbell presses I feel a lot more tension and have been getting better results from those recently.

[Jesse_Wharton]

As someone who works out home alone most of the time anymore I feel like dumb bell flat and incline presses are godsends. Not needing a spot and having more control over my arm angles make them my go to upper body compound movements

[vince-pmzf]

Hey Jeff I just wanted to thank you rq. I’m about 4 months into my lifting journey and I’m seeing awesome progress and feel way more confident. I watched a ton of your videos especially in the first few weeks and they have been extremely helpful and informative. You’re awesome

[supersonic]

Machine press quickly became my favourite exercise, I think the fact you don't need to worry about a spot (barbell bench) or getting into position (dumbbell bench) are the main factors. I feel my chest is fully activated when I do that exercise.

[birddaword]

I'd love for this to be a new series on your channel, I am curious to see what your favourite exercises are for every body part!

[warwithcinema]

Just finished your full body program, was able to bench 405 for the first time ever. Thank you. Best program I've ever used

[panfilolivia]

i went to the gym for the first time today and had so so much fun, loved the soreness after and felt so happy:) i love how informative and straight to the point your videos are. Thanks a lot

[vanessamachock]

this is a cool concept for a series, i'd love to see these for different muscle groups like back, hamstrings, etc

[baltii]

I love your videos, Jeff. I've been lifting since January and made great progress, I definetly learned a lot from you.

[frankfvo]

Great video as always! Just curious about your opinion on reverse grip press? Studies have shown up to 6x better upper pec activation compared to just doing incline.

[avimines]

Hey Jeff. I found about your channel a few days ago. Right now, I am 2 months into my workout journey so I am definitely still a noob. Your videos have been very helpful and have changes the way I look at the gym. Thank you very much!