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: