When it comes to building a bigger, stronger chest, not all exercises are created equal. Some will take your gains to the next level, while others, well, let’s just say they should never make it into your routine. Today, we’re rating a variety of exercises, ones you’re probably already doing or considering, in this ultimate guide to chest exercises. Spoiler alert: not every chest move is a winner!
In this guide, we’re going to take you through some of the most popular chest exercises out there and decide whether we’ll “rep it” (because it’s worth your time) or “reject it” (because it’s just not up to snuff).
The information for this article uses as base the knowledge and information from Jeff Cavaliere and Jesse Laico from Athlean X. Jeff Cavaliere, a renowned fitness expert, and Jesse Laico, his protégé, have ranked chest exercises in a video recently. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Ready to dive in?
Table of Contents
The Ultimate Guide to Chest Exercises
Below are some of the exercises mentioned by Jeff and Jesse. To see the entire list of 15 in this ultimate guide to chest exercises, simply hit play and enjoy.
Pec Deck Machine
- Access to adduction-based movement
- Great for complementing heavy pressing exercises
- Comfortable and adaptable for different arm lengths
The pec deck machine is a solid choice if you’ve got access to one. This exercise focuses on adduction, which is crucial for chest development. The key here is to mount and dismount the machine properly—reach back and grab the arms to avoid awkward strain.
However, a lot of folks make the mistake of reaching too far back, which can lead to injury. Opt for a machine that offers articulating arms, as this will be more comfortable no matter your arm length.
Verdict: Rep It. It’s not an all-time favorite for adduction overload, but it does the job well. Just get the setup right, and you’re golden!
Flat Bench Press
- Maximum overload for chest growth
- Great for overall chest development
- Dumbbells are a good alternative for shoulder discomfort
Flat bench presses have earned their spot as one of the most effective exercises for building chest strength and size. Whether you’re doing it with a barbell or dumbbells, you’ll experience massive overload, which is key for muscle growth.
Personally, I prefer dumbbells to avoid shoulder issues. Dumbbells allow for a better range of motion and target that outer-lower part of the chest that’s often missed with a barbell. If you’re dealing with shoulder discomfort, switching to dumbbells could be your answer.
Verdict: Rep It. You can’t skip this staple if you’re serious about building your chest. Just consider switching to dumbbells for better comfort.
Incline Bench Press
- Targets the upper chest
- Offers a greater range of motion
- Incline barbell variations can be tricky for those with shoulder issues
Now, let’s talk incline bench press. It’s another must-do, especially if your upper chest is lagging. Most of us don’t have a fully developed upper chest, and that’s where incline presses shine. They demand a bit more range of motion, but the payoff is worth it.
Again, if your shoulders are a weak spot, opt for dumbbells rather than a barbell. Keep that incline angle to a maximum of 30-45 degrees, and you’ll be golden.
Verdict: Rep It. This one’s a no-brainer for filling out the upper chest.
Read Also: 2 Great Upper Chest Exercises for Muscle Growth
Underhand Bench Press
- An alternative to incline presses
- Targets the upper chest fibers with a low-to-high motion
- More comfortable and safer with dumbbells
If you don’t have access to an incline bench press, the underhand bench press can still get the job done. By flipping your grip to underhand, you engage those upper chest fibers in a way that mimics the incline press.
However, using a barbell can feel awkward, especially if it’s your first time trying the underhand grip. Instead, grab a pair of dumbbells. They’re safer and allow for a more natural range of motion.
Verdict: Rep It. It’s a unique exercise for upper chest development, especially when you don’t have a lot of equipment available.
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Plate Press
- Limited ability to overload
- Risk of plates slipping out of your hands
- Better alternatives for pressing and adduction
Here’s one that I just can’t get behind—the plate press. You’ve probably seen people squeeze two plates together and press, but the truth is, you’re maxing out at such a low weight that there’s really no point. Worse, the plates could slip, potentially causing injury.
Instead, opt for dumbbells held end-to-end for an adduction press. You’ll get the same isometric contraction but with the added bonus of being able to press some serious weight.
Verdict: Reject It. Save yourself the trouble and pick a better exercise.
Decline Bench Press
- Lower range of motion required
- Great for those with shoulder issues
- Helps activate the chest’s natural pressing movement
If you’re looking for a chest exercise that’s easy on the shoulders and offers an excellent stretch, the decline bench press is your go-to. With less range of motion required, this exercise is perfect for those with shoulder problems who still want to build their chest.
Source: Damir Spanic / UnsplashInterestingly, the decline bench press closely mimics the natural high-to-low chest flex you get when flexing your pecs. That makes it ideal for anyone struggling to feel their chest during other pressing exercises.
Verdict: Rep It. For shoulder-friendly pressing with great chest activation, this is a winner.
Incline vs Decline Bench Press: Which is Better for Your Chest Gains?
Push-Ups
- Bodyweight staple exercise
- Easy to progress into harder variations
- Better as a finisher or drop-set
Push-ups are the classic chest exercise, but let’s be real—if you can crank out more than 30 push-ups, you’re not getting much muscle-building benefit from them. That said, push-ups are fantastic as a finisher or as part of a drop-set after a heavy pressing session.
If you’re looking to make push-ups more challenging, try harder variations like diamond push-ups or even weighted push-ups.
Verdict: Rep It—just not too much. Use push-ups smartly as a finisher or in a drop-set.
Conclusion
Building a strong chest isn’t just about picking the heaviest weights—it’s about choosing the right exercises and executing them with perfect form. From the pec deck to the bench press, each movement serves its purpose, whether it’s for adduction, overload, or range of motion.
Remember, just because an exercise exists doesn’t mean it belongs in your routine. Focus on the tried-and-true movements that can actually deliver results, and don’t be afraid to reject the ones that fall short.
Whether you’re pressing heavy or working with bodyweight exercises, balance is key. Adapt your training to your goals and needs, and remember—if it doesn’t feel right, it’s okay to reject it!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.