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zakruti.com » Sport, fitness, workout » Jeff Cavalier
I Rated 15 Popular Chest Exercises (BAD NEWS)

I Rated 15 Popular Chest Exercises (BAD NEWS)

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Rating: 4.0; Vote: 1
There are so many chest exercises to choose from that you can include in your chest workouts, but which ones should you focus your efforts on if you want build a bigger chest and increase your strength In this video, I am going to rate some of the most popular chest exercises and on each one, I am going to tell you if you should rep it or reject it. Hopefully, after this video, you will know with these chest exercises rated, which ones to you can include in your workouts and which ones you can skip altogether. Pec Deck: while not everyone has access to a pec deck machine, I think it is a good option to stimulate adduction of the chest and allows you to get the stretch you might think that you are getting with a bench fly. I prefer the machine that has articulating arms as it allows people with any arm length to get the same stimulus needed. Overall, I think it’s a good exercises and that you should rep it. Flat Bench Press: one of the best exercises you can do to overload the chest with maximal tension, this one is not only going to build a big chest, but a strong chest too. If you have shoulder discomfort when using the barbell, you have the option of using dumbbells which allows for more freedom of motion to help shoulder stability. This is one of my top ranked chest exercises and thus, you should rep it. V-Sht Crossover: do I really need to say much about this exercise Not only is it not training adduction, it doesn’t do a whole lot for the chest at all in the first place, and it looks downright dumb. If that wasn’t enough, just look at who invented the exercise and that should be enough to tell you to reject it. Incline Bench Press: when you are looking to build a big chest, especially a big upper chest, there are few exercises that match the effectiveness of the incline bench press. Not only does it have the greatest range of motion for all bench press variations, but it also provides the most stretch at the bottom of each rep. If you opt for dumbbells over a barbell, you get even more stretch with a greater range of motion at the bottom. Definitely an exercise that falls in the rep it category Underhand Bench Press: another variation of the bench press that is great for hitting the upper chest, this one is a go-to if you don’t have access to an incline bench and you want to hit the upper chest fibers. One feature of this exercise is the travel of arms from low-to-high, which follows the fibers of the upper chest. My only caveat would be to suggest using dumbbells over a barbell as the awkward hand placement is exacerbated by the use of barbell if you aren’t experienced enough with the exercise. Absolutely rep it. Plate Press: a fairly awkward exercise that can be done by squeezing one plate between two hands or even two smaller plates between both hands. There is not a lot of chance for overload on the chest here as the weight you can handle on this exercise is going to be fairly minimal. I would say you should reject it in your next chest workout. Decline Bench Press: this bench press variation is designed to hit the lower chest fibers and is a great way of overloading them. While it has the least range of motion for most bench press variations, it is easy on the shoulders, so if you have any discomfort, this could be a great option for you. When it comes to ranking chest exercises, I would rate this one towards the top. Pushups: the gold standard for bodyweight chest exercises, I think everyone should be doing pushups. However, if you can do 30 or more pushups in a single set, I would say that you need to find a different variation that challenges you enough to where you fail under 30 reps
Date: 2024-09-18

Comments and reviews: 20


Any tips for someone struggling with shoulder bursitis I had a cortisone injection 6 months ago and have been extremely diligent doing physiotherapy to try and correct it but now that the cortisone injection has wore off again I’m still having pain that seems to be getting worse again. I haven’t even really started lifting heavy again since the injury which is frustrating. I had just started trying to progressive overload again but kept everything in 10-15 rep range. 34 years old and otherwise healthy.
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Question (maybe a video idea): Is there an age at which I should stop lifting heavy weights I'm 38. I ruptured my achilles tendon 2 years back (playing basketball) and that, along with watching videos of pectoral tears during benching, make me worry about lifting heavy weights. I stopped doing max weight reps, but there are few things I love more than pumping out 5-6 reps of 225 on the bench. Thanks for all of your content!
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0: 20 Pec Deck
1: 05 Flat Bench
2: 05 Incline Bench
2: 50 Underhand Bench
4: 30 Decline Bench
5: 25 Pushup
7: 30 Cable Crossover
8: 15 Static Press
10: 15 Upper Chest Pullover
11: 15 3D Crossover
12: 20 Weighted Dip

1: 35 V Crossover
3: 35 Plate Press
6: 30 Guillotine Press
9: 15 Bench Fly
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Chest Day
1. Flat Barbell Bench Press 6-10 reps x 3 sets
2. Incline dumbbell Press 8-12 reps x 3 sets
3. Dips 8-10 reps x 3 sets
4. Flat dumbbell flys (sorry Jeff ) 12 reps x 3 sets
5. Feet elevated pushups AMAP x 3 sets (Burnout.
I'm loving this chest day so much currently, my chest is insanely pumped by end of day
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Curious to know how ur training techniques holdup to the newer studies on eccentric stretch as being more anabolic than the concentric squeeze Especially with the pec dec and pec fly and that position u talked against now being more beneficial for that exercise. And the plate press according to the new data is a really useless exercise
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What is your opinion on the fly-presses You can go pretty heavy with them and overload the exercise significantly. I do fly presses with a neutral grip and on a flat bench. Personally I think is a great addition to basic bench presses as the greater range of motion and adding lengthened partial at the end can build big and symmetrical pecs.
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Good call on the pushups. Two torn rotator cuffs and a supraspinatus tear due to excessive pushups. Had one shoulder repaired, and it feels worse than the one that’s still torn. Once you mess up your shoulders, there’s a good chance they’ll never be the same. Thanks for the video!
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Static press - I tend to hold one arm while I perform a full set with the other, then hold that arm straight off the final rep and perform a set with the other arm, rather than alternating.
Am I missing out on the full benefits or is my way just as effective
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Why flat bench vs. incline My understanding was that incline bench involved more chest muscle fibers due to the increased ROM, while still effectively targeting the middle pecs as research showed it worked just as hard as the flat bench during the incline.
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Do you guys have videos about doing chest exercises with a bad shoulder Jeff references his bad shoulder and I'd be interested in learning more about what exercises he did to help recover and get back up to speed, along with how he mitigates further issues.
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Declined bench press with dumbbells, I do them because they work the lower chest muscle. The chest is 3 muscles mainly. Flat works the middle more, inclined the upper more, and to balance it out I also work declined. It's good for definition.
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Funny he doesn't include 2 of the real best chest exercises which is Incline smith machine and any sort of converging chest press machine. The thing that differentiates these 2 exercises from everything else he listed, STABILITY.
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From most best to less best:
Pseudo Planche Push Up
Tuck planche push up
Dips
Diamond Push Up
Decline Push Up
Pike push up
Archer Push Up
One arm push up
.
I think I'm a calisthenics athlete.
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It's funny how Jeff always talks about impingement but still doesn't talk about lateral raises, regardless, the guillotine press is more of a primer to warm up the chest muscles, it's not one to be overloaded like people think
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Decline bench press
I haven’t tried it yet but based on how red your face looked, does that not indicate blood overflow to the head which could cause some dizziness and any other issues for others
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Thanks Jeff. Where I had been working out did not have a station for dips. But they did have a couple sets of rings hanging from the ceiling. I discovered that took dips to a whole new level.
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I've heard you say, before, that you had torn your bicep. I know the sooner the better for repair, but. if it's been years, could the bicep still be repaired Asking for a friend; )
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With push ups, all you need is a good pair of push-up handles and slow down the rep speed. You can alter hand positions and can use weighted vests if needed. Plates aren’t necessary.
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Hey Jeff, can we get more of your personal workout videos You uploaded your shoulder workout a few months ago, would be some great video ideas to see your leg day or arm day
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I had bench flyes in my newly created program. Thanks for letting me see the light. I've switched to 3d crossovers. Boom! Now my plan is perfect. Yes I do face pulls.
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