Looking to build impressive chest muscles? Knowing the best and worst chest exercises can help you achieve your fitness goals effectively and efficiently. In this blog post, we’ll rank the top chest exercises that will help maximize muscle growth, as well as the worst chest exercises that can cause harm or provide little to no benefit. Whether you’re a beginner or an experienced weight lifter, you’ll want to keep reading to ensure you’re making the most out of your chest workouts.
The Best & Worst Chest Exercises To Build Muscle (Ranked!)
Building a muscular chest is a goal for many fitness enthusiasts. However, with countless chest exercises to choose from, it can be challenging to determine which exercises deliver the best results. In this article, we will discuss the top 10 best chest exercises and 3 worst chest exercises to avoid. These exercises will be considered based on personal enjoyment, tension generating potential, progressive overload potential, and convenience.
Introduction
When it comes to building a strong and defined chest, a well-rounded exercise routine is essential. The chest comprises two primary muscle groups, the pectoralis major and the pectoralis minor. The pectoralis major is the larger of the two muscles and forms the bulk of the chest. The pectoralis minor is a smaller muscle that lies beneath the pectoralis major. Developing both of these muscles is crucial to achieving a full and well-defined chest.
The Best Chest Exercises
Let’s get into the top 10 best chest exercises that will help you build muscle:
1. Flat Bench Press
The Flat Bench Press is a classic exercise that is great for building overall chest mass. This exercise targets the pectoralis major, anterior deltoids, and triceps. It is also an excellent exercise for building strength and power.
2. Incline Bench Press
The Incline Bench Press targets the upper chest and has high progressive overload potential, making it an ideal exercise for building mass and strength. It also works the shoulders and triceps.
3. Decline Bench Press
The Decline Bench Press is a compound movement that targets the lower chest. It is great for building mass and strength in the chest, shoulders, and triceps.
4. Dumbbell Bench Press
The Dumbbell Bench Press allows for individual arm movement and provides an excellent stretch through the chest muscles. This exercise is ideal for progressive overload and building mass.
5. Cable Crossover Ladder
Cable Crossover Ladder involves three sets of cable crossovers at different heights. This exercise targets the inner chest and is great for building definition and strength.
6. Pec Fly Machine
The Pec Fly Machine provides even tension throughout the range of motion, making it a great exercise for building mass and definition. It is also an excellent exercise for beginners.
7. Dumbbell Stretch Iso Hold
The Dumbbell Stretch Iso Hold allows for incremental progression and may have benefits for long muscle lengths. This exercise works the chest muscles through a full range of motion.
8. Push-Ups
Push-ups are an excellent exercise that targets not only the chest but also the triceps and shoulders. However, their effectiveness may be limited in terms of building mass, and they may not be adequate for more advanced lifters.
9. Dips
Dips target the chest, triceps, and shoulders. This exercise is excellent for building strength and mass but not suitable for beginners.
10. Barbell Bench Press
The Barbell Bench Press is a classic exercise that targets the chest, triceps, and shoulders. It is an excellent exercise for gaining overall mass and strength.
The Worst Chest Exercises
In addition to the top 10 best chest exercises, there are also some chest exercises that are not effective or even harmful. The three worst chest exercises to avoid include:
1. Cable Flyes
Cable Flyes provide insufficient resistance to create hypertrophy. They also place unnecessary stress on the shoulder joint, leading to injury.
2. Machine Chest Press
The Machine Chest Press provides limited range of motion and tends to isolate the chest muscles, making it less effective for building mass.
3. Push-Ups With Feet Elevated On A Bench (AMRAP Push-Ups)
While AMRAP Push-Ups are accessible, they may not effectively build muscle mass. The elevated feet position can put unnecessary stress on the shoulder joint and may lead to injury.
Conclusion
In conclusion, the top 10 best chest exercises provide a comprehensive list of exercises that are effective for building chest muscle. These exercises include Flat Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Bench Press, Cable Crossover Ladder, Pec Fly Machine, Dumbbell Stretch Iso Hold, Push-Ups, Dips, and Barbell Bench Press.
On the other hand, it is essential to avoid exercises like Cable Flyes, Machine Chest Press, and Push-Ups with Feet Elevated on a Bench (AMRAP Push-Ups) as they may be less effective or even harmful.
By incorporating these exercises into your chest workout routine, you can achieve a well-defined and developed chest physique.
FAQs
- Who is Jeff Nippard?
Jeff Nippard is a Canadian natural pro bodybuilder and internationally-qualified powerlifter who possesses a BSc in biochemistry/chemistry. He also has a passion for science and educating people about science-based training and nutrition.
- What are the three worst chest exercises?
The three worst chest exercises are Cable Flyes, Machine Chest Press, and Push-Ups with Feet Elevated on a Bench (AMRAP Push-Ups).
- What is the best exercise for building chest mass?
Flat Bench Press is the best exercise for building overall chest mass.
- What exercise targets the upper chest?
Incline Bench Press targets the upper chest.
- Are push-ups enough for building a muscular chest?
While push-ups are a great exercise, they may not be sufficient for building a muscular chest, especially for advanced lifters.