There are so many chest exercises, but which ones should you be focusing 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 to determine which you should be doing and which you can probably ditch.

With that said, we have to lay out the criteria for the chest exercise selections. These are in the video.

Furthermore, if there is a steep learning curve to the movement or it is too equipment reliant then it may mot rank as high as some other options that are better and also don’t require as many resources.

With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best chest exercise.

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 place your shoulder joint at increased risk of injury but there are simply much better and safer options. For these reasons it belongs in the worst category.

The standing cable press being in the worst chest exercise category might surprise some considering how much I prefer exercises that place us on our feet. That said, the weak link in the chain is always going to be your core strength making this a bad selection.

The angle of the incline bench press matters, a lot. Taking too steep an angle on the bench shifts the majority of the work to the front deltoid rather than the chest. Lower the angle as we will later and you take a worst choice for chest size and strength to a superior one.

This just needs no explanation. It was dumb then, it’s still dumb now (just like the person who supposedly invented it).

BETTER
5. Pushups
6. Floor Flys
7. Underhand DB Bench Press

Standard pushups are often times too remedial to provide a growth stimulus (unless they are being done as a high rep metabolic exercise at the end of a hard chest or push workout).

The floor fly, while better is still limited by the amount of resisted adduction that it provides. Switching to cables is going to always be optimal when it comes to resisting adduction of the shoulder and for building a bigger chest.

The underhand dumbbell bench press gives those without an incline bench an opportunity to train their upper chest. Don’t underestimate the power of this move but you better have the shoulder mobility in order to do it right.

BETTER STILL
8. Twisting Pushups
9. Cable Crossovers
10. Bench Cable Press
11. DB Upper Chest Pullovers

Twisting pushups are a harder version of the basic pushup and give you that slight adduction that makes their ability to stimulate chest growth even better.

The cable crossover is a superior way to build your chest since the cables provide better resistance through adduction. The same limitation on balance applies here however as it did in the standing cable press.

The bench cable press is one of my all time favorite ways to stimulate chest muscle growth, just understand it won’t be great for building maximal bench press strength at the same time.

The upper chest pullover is a unique chest exercise that you need to be sure to try at least once if you’re looking for better recruitment of the upper chest fibers and all you have is a flat bench.

ALMOST BEST
12. Dip (weighted optional and twisting optional) step up from pushup
13. Heavy 1-Arm Crossovers
14. 30 Degree Incline Bench Press

These three chest exercises are at the top of the heap when it comes to the best exercises for building a big chest. Watch the video to see the specific reasons why they stand alone.

BEST
15. Barbell Bench Press / DB Bench Press

There simply is no better chest exercise for building a big chest than either version of the basic bench press. While they are limited a bit into adduction they still allow for the most weight to be lifted and the best opportunity for progressive overload and therefore reign supreme.

If you want to make it even better however, combine the 1 arm crossover as a drop set after a set of either version of bench press to get that perfect compliment and take your chest gains to a whole new level.

For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals.

For more videos on exercises for a bigger chest and the chest workouts / chest exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW
Video Rating: / 5

Share this page:

Our web site MyKidEcoRoom.com : http://www.mykidecoroom.com/?part=youtube
Our Facebook page : https://www.facebook.com/MyKidEcoRoom?part=youtube
Our Blog : http://www.mykidecoroom.com/blog/?part=youtube
Our Customer photos : http://www.mykidecoroom.com/blog/index/categorie/1307_customer-photos/?part=youtube
Video Rating: / 5

Share this page:

making an everyday use, chest of drawers, with curved drawers fronts and mouldings.
Video Rating: / 5

This is a delicate, ladylike little piece that has been immaculately and beautifully crafted, the workmanship on the inside of the drawers is as beautiful as the outside. It has unique trim and the hardware makes it perfect for a ladies boudoir.

For more info visit

https://www.eastcoastdecor.co.za/product/oak-three-draw-bow-front-chest-of-drawers/

Or contact us directly

East Coast Decor
Antique Home Furnishings & Decor

Home

15 Albert St, Inchanga, Outer West Durban, 3670
082 555 8693
Video Rating: / 5

Share this page:

Another bullworker workout most suited for a smaller model.
This one is not for beginners!
A beginner can do it if they take more rest after each set.
But for those seasoned Bullworkers athletes among us, taking as little rest as possible for this workout will surely put you to the test!

interested in buying a steel bow of your own?
it’s one of the best, most effective devices you can own to build muscle and strength.
please use any of these links and support my channel in the process.

Steel Bow:
USA:

Steel Bow

EUROPE:
*IF YOU ORDER THROUGH THESE LINKS, PLEASE LEAVE A NOTE ON YOUR ORDER THAT NEW AGE FITNESS SEND YOU, IT SUPPORTS MY CHANNEL*
https://www.amazon.co.uk/Bullworker-Steel-Bow-Isometric-Equipment/dp/B000LQKABM

https://www.amazon.de/Bullworker-Ganzkörper-Heimtrainingsgerät-Isometrische-Übungsanleitung-Steel-Bow/dp/B000LQKABM/ref=sr_1_3?ie=UTF8&qid=1523699331&sr=8-3&keywords=steel+bow&dpID=41kssVA4XwL&preST=_SY300_QL70_&dpSrc=srch
Video Rating: / 5

DYNAMIC POWER:
DRAWING THE BOW FROM THE CHEST by Mihai Cozmei

The optimal combination of accuracy and rate of fire is the main skill to be developed in mounted archery.
In order to be able to load and shoot fast without loosing power and accuracy, all the technical movements should be perfectly balanced.
The ideal form is to have always the arms moving symmetrically: closing the hands during the loading and open them at drawing-release.

At the level of the drawing technique this means to push the bow from the chest with the left hand, while pulling the string back with the right hand.
In one ancient Chinese archery manual the archer is advised to push the bow from the chest “like the moon rising from his breast”…

In our opinion, this technique requires a dynamic stance, otherwise it becomes very difficult to stretch the bow arm steadily and fast enough without avoiding the stress at the level of the elbow and shoulder.
Is more easy to open an elastic door by pushing first your body (with the left shoulder in front), through it, than using just the arms while standing unmoved in front.

Considering the bow as an elastic door, the drawing operation can be done with minimum muscular effort, by using the weight in motion of the chest turning into the bow.
This method can be compared with playing billiard:
When you hit a stationary ball with the other ball, the first one starts moving, while the hitting ball  stops (eventually even move back).
The hitting ball is the body, while the passive one is the bow.

For a good power transfer the bow arm should remain relaxed and elastic during the entire operation.
In our opinion, the optimal drawing position is with the both hands on the same level in front of the chest, with the left elbow near touching the body on the vertical line under the bow hand.
It is an double bended arm’s form, like an “attacking cobra”, with the wrist and the elbow locked in an elastic way.

The drawing operation starts with a short push from the chest, while turning the shoulders on the shooting line.
The power is transmitted to the bow while stretching naturally the left arm, avoiding all the time the stress at the level of the elbow, wrist and shoulder.
Because of the “billiard effect”, the body  is not going out of the balance, but it stops while sending just the bow forward.

The bow is drawn 90% practically without muscular effort, just using the weight in motion of the chest turning into the bow.
The full back tension is applied just at the snatched release, together with a lightning fast drawing of the last one-two inches of the arrow.

One of the most important conditions is to keep the left arm always supple and elastic.
After release, the left arm is bringing immediately the bow back, with the string horizontal in contact with the inner forearm and the elbow at the same level.
Practically the operation starts by letting the left elbow to fall by itself in the drawing position, followed immediately by an other push from the chest.
When the elbow is reaching the middle line, the nocking is already completed and the power transfer can be done without interruptions.

The right hand reacts automatically, pulling the string while rotating back the drawing elbow (like we described  in the previous post about the Circular Method).
Video Rating: / 5

Share this page: