What separates a great chest exercise from a mediocre one? Effective chest movements must fulfill three key criteria: a deep stretch under significant tension, a comfortable and pain-free execution with a smooth resistance curve, and a clear path for progressive overload. After evaluating 20 popular chest exercises, we’ll rank them from S-tier (super) to F-tier (fail), highlighting the best and worst options for optimal pec development.
The hex press and plate press fall squarely into the F-tier. The limited range of motion in these exercises restricts the stretch on the pecs, while the triceps tend to dominate the movement, hindering chest activation.
Dumbbell pullovers are a bit more nuanced. While they do activate the pecs along with the lats and triceps, they often feel more like a lat exercise. For this reason, they earn a D-tier rating for chest development.
The bench press, despite its popularity, receives an A-tier ranking. While it offers excellent tension and overload potential, the barbell limits the depth of the stretch compared to dumbbells, and some individuals experience shoulder discomfort.
The incline bench press also earns an A-tier, offering similar benefits to the flat bench with a greater emphasis on the upper pecs. Research suggests it stimulates comparable lower and mid-pec growth while also targeting the upper chest more effectively.
The decline bench press gets a B-tier. While it theoretically targets the mid and lower pecs, these areas rarely lag behind the upper chest in development. The decline angle also slightly reduces the range of motion.
Dumbbell presses offer a deeper stretch than barbell variations. The flat and incline dumbbell presses are A-tier exercises, while the decline dumbbell press, due to its awkward setup, receives a B-tier.
The machine chest press earns an S-tier. A good machine provides a deep stretch, consistent tension, and easy overload, making it ideal for muscle building.
Dips offer an excellent stretch and numerous overload options. However, potential shoulder discomfort and a slightly less smooth feel place them in the A-tier.
Standard bodyweight push-ups are limited by their overload potential and limited stretch, landing them in the C-tier.
Banded push-ups, while offering some extra tension, mostly target the top half of the movement and remain in the B-tier. Deficit push-ups, addressing the stretch issue, secure an A-tier spot. Plyometric push-ups, due to their focus on explosiveness rather than tension, are placed in the D-tier.
The guillotine press, with its deep stretch but potential for injury, is moved to the F-tier. The dumbbell variation of this exercise, however, is much safer and earns an A-tier.
One-arm dumbbell presses offer no real advantage and increase instability, making them an F-tier exercise.
The Smith machine, despite common criticism, proves effective and is placed in the A-tier, along with the incline Smith machine press.
Cable crossovers, offering a great stretch and smooth tension, are a solid A-tier exercise, but the standing position can compromise stability.
Seated cable pec flies, eliminating the stability issue, earn an S-tier for their effective isolation of the pecs. The pec deck machine, while similar, feels less natural and is placed in the A-tier.
Dumbbell flies, with minimal tension at the top, are best performed as partials, earning them an A-tier rank.
Cable press arounds, offering a unique contraction focus, are placed in the A-tier. Cross-body standing dumbbell flies, lacking tension in the stretched position, fall into the F-tier.
The floor press, primarily a strength exercise, offers limited hypertrophy potential and receives a C-tier ranking.
Out of all these options, the machine chest press emerges as the overall winner for its combination of stretch, tension, and overload potential, with the plate press holding the dubious honor of being the least effective.