The Best And Worst Chest Exercises (Ranked By Science)

Ranking 20 chest exercises on a tier list based on the latest science. This is how you should interpret my tier list:

All exercises are ranked based on muscle building potential.

S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.

Timestamps:

0:00 - What makes an exercise S tier?
0:46 - Hex Press
1:09 - Plate Press
1:17 - Dumbbell Pullover
1:47 - Bench Press
2:33 - Incline Bench Press
2:56 - Decline Bench Press
3:35 - Flat Dumbbell Press
4:16 - Incline Dumbbell Press
4:25 - Decline Dumbbell Press
4:36 - Machine Chest Press
5:08 - Dips
5:52 - Push-Ups
6:30 - Banded Push-Ups
6:45 - Deficit Push-Ups
7:01 - Plyometric Push-Ups
7:27 - Guillotine Press
8:49 - Dumbbell Guillotine Press
9:09 - 1-Arm Dumbbell Press
9:28 - Smith Machine Flat Bench Press
9:46 - Incline Smith Machine Press
10:14 - Cable Crossovers
10:49 - Seated Cable Pec Flye
11:09 - Pec Deck
11:32 - Dumbbell Flye
12:13 - Cable Press-Around
12:43 - Cross-Body Standing Dumbbell Flye
13:09 - Floor Press

References:

[hectorfox]

"Assuming you have a good chest press machine". Well now we've lost half the gyms out there.

[MamaSwole]

The decline bench stays empty at my gym lol

[yenk]

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

[juliafloridausa]

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

[ApexGains_]

“A good chest press machine will give a nice stretch at the bottom” and that’s where every chest press machine at my gym got eliminated

[skulldon]

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!

[omrikatz]

A great video, the photography, the editing, the colors, the explanation, this video is simply amazing.

[roarkcampbell]

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 ❤

[shawnyoung]

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

[jamesgarvey]

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!!

[ThePhysicalReaction]

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.

[Mattisin]

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

[lonnietkach]

I gain golden nuggets from almost every one of your episodes. Thank you.

[iixcryx]

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.

[ogmatticus]

Man this guy's videos are so solid. Such a classy classic bro dude explaining science muscle building. Thx Nippard!

[lilsheba]

Thank you yet again for offering programs without a subscription model. 🙌🏼

[maxmartez]

This is honestly probably one of my favorite videos I've seen. I'm going to keep this in my workout list because I want to make sure that I come back to this and review. It's great to have all these different types of workouts and also to know which ones are great. I hope you do the same thing for other videos I'm now going to watch all your stuff to check for these things. Great job Keep up the great work!

[LeoJGym]

I'm just here for Boogs' inevitable reaction about the lack of bulbous horsecockery in this tier list.

[SonnieZakaria-sd]

Hamstring and glutes would be nice to make videos on! Great work jeff

[MrJoshDrums]

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.