There are so many chest exercises out there, but which ones should you focus your efforts on if you want to build a bigger chest and increase your strength? In this video, I’m going to give you the most popular chest exercises ranked from worst to best and help you figure out which ones you should be doing and which ones you should probably ditch. That being said, we need to set the criteria for the exercise selections. These are in the video. We start the list and work our way down the ranks from the worst chest exercise to the best of them all. WORST 1. Bench Flys 2. Standing Cable Press 3. 60 Degree Incline Bench Press 4. The WTF Blaster The bench fly is and always will be at the bottom of the list for me. Not only does it increase the risk of shoulder joint injury, but there are also much better and safer options out there. For these reasons, it falls into the worst category. The standing cable press being in the worst category of chest exercises might surprise some considering how much I prefer exercises that put us on our feet. That said, the weak link in the chain will always be your base strength, which makes this a poor choice. The angle of the incline bench press is very important. By taking too steep an angle on the bench, most of the work is shifted to the anterior deltoid instead of the chest. Reduce the angle as we will do later and you take the worst choice for chest size and strength to a superior version. This simply needs no explanation. It was dumb then, it’s still dumb now (just like the person who supposedly invented it). BEST 5. Push-Ups 6. Floor Flys 7. Reverse-Grip Dumbbell Bench Press Standard push-ups are often too easy to provide a growth stimulus (unless they are performed as a high-rep metabolic exercise at the end of a strong chest or pushing workout). The floor fly, while better, is still limited by the amount of resisted adduction it provides. Switching to cables will always be optimal when it comes to resisting adduction with the shoulders and for building a bigger chest. The reverse-grip dumbbell bench press gives those without an incline bench a chance to train their upper chest. Don’t underestimate the power of this move, but you better have the necessary shoulder mobility to do it well. EVEN BETTER 8. Twisting Push-Ups 9. Cable Crossover 10. Cable Bench Press 11. Upper Chest Dumbbell Pullover Twisting push-ups are a more difficult version of the basic push-up and give you that slight adduction that makes your ability to stimulate chest growth even better. The cable crossover is a superior way to build your chest as the cables provide better resistance through adduction. However, the same balance limitation applies here as with the standing cable press. The cable bench press is one of my favorite ways to stimulate chest muscle growth, just understand that it won’t be great at building maximal bench press strength at the same time. The upper chest pullover is a unique chest exercise that you should try at least once if you’re looking for better recruitment of your upper chest fibers and all you have is a flat bench. ALMOST BEST 12. Dips (Weighted With Optional Twist) One Step Up From Push-Up 13. Heavy 1-Arm Crossovers 14. 30-Degree Incline Bench Press These three chest exercises are head and shoulders above the rest when it comes to the best exercises for building a big chest. Check out the video for specific reasons why they’re there. BEST 15. Barbell Bench Press / Dumbbell Bench Press There’s simply no better exercise for building a big chest than either version of the basic bench press. While they’re a bit limited in adduction, they still allow for the most weight to be lifted and the best opportunity for progressive overload, and therefore reign supreme. However, if you want to take it even better, combine the 1-arm crossover in the form of a drop set after a set of any version of the bench press for that perfect complement and take your chest gains to a whole new level. Build athletic, defined muscles here: https://athleanx.com/espanol Subscribe to this channel here: /athleanxespañol