Chest Exercises Ranked (BEST TO WORST!)

some additional adduction, which will increase the rep countdown to increase the effectiveness of the exercise. For all these reasons, the drop will be the first in the Almost Best category, and it belongs there. So if you haven't noticed yet, you know that I like adduction and we want to try to include the

chest

exercises

that we do if we want to get the

best

benefits. And that's why I have to do it again with my top pick here and this is the Heavy 1-Arm Crossover. And how is this different from the crossover? Well, in a very important way.

Number one, much more stability. Instead of having to move both arms at once, so let's say you have 80 pounds in each hand, you won't be able to stabilize the full 160 as well as you can't stabilize the 80 with one arm at a time. Which will eliminate those balance limitations and allow your core to take a backseat to the muscle you're actually trying to build. And what I like to do here, as I mentioned, is work hard because you have the opportunity to do so. Stop doing this exercise as a 30 rep burnout at the end of your

chest

workout.

Instead, prioritize it as one of those great ways to generate adduction. Not just adduction, but full adduction along the midline, better than any other exercise we've done so far. This will be my preferred adduction exercise for those reasons, it will firmly belong here at the top and in my Almost Best category. And now concluding our Almost Best category and giving those who are still hyperventilating after looking at the thumbnail a reason to breathe easy. We've got the incline bench press up here. The reason, though, is that we're putting it at that 30 to 45 degree angle, not the steeper angle we talked about before, because like I said, angle matters.

It has been found that the perfect angle to activate the upper chest without activating the front delts too much will be this 30 to 45 degree angle. Now, it doesn't matter if your bank reaches the specific grade or not. Just try to go toward the shallower side rather than the steeper side, when the upper chest fibers you're really looking to engage are the chest you're trying to grow rather than the shoulders. This   is my pick here firmly at the top. And so, with any list ranking, the

best

chest

exercises

, from

worst

to first, there can only be one first.

There can only be one better and it's the one that's been staring at you all along, right here, right in the middle, the barbell or the dumbbell bench press. And I give you the option. Because? Because I just want to make sure you're doing one of them. And the reason we put this at the top of this list is because it gives us the best opportunity to do the one thing that we know can continue to drive both strength and hypertrophy and that is overload your movement. The barbell or dumbbell bench is something you can easily continue to increase the weight on, which will continue progressively to keep those gains coming.

Now look, the choice between the two exercises is going to be yours. Some may find that dumbbells will give you a little more adduction at the top because you can move your hands closer together. And others will find it a little easier on the shoulders to do with dumbbells than with barbells. Others looking to simply prioritize strength will likely choose the barbell variation because it gives them that extra 20% increase in their total. The fact is, this one gets the top spot when we look for the best chest exercises for your chest strength, size, and growth. Or wait, maybe not.

And that's why, since the goal of this video is to give you the best information possible. You'll have to allow yourself to bend the rules a little. You see, because the best chess drill is actually no chess drill at all. It's a combination of exercises from the Bench Press to that Heavy 1-Arm Crossover. Realizing that you will get that all-important adduction, the one element missing from the rear bench press to create the perfect complement and take the best exercise and make it the best of all time. And with that, guys, I hope you now know which of the chess exercises you should do and which of the chess exercises you might want to get rid of.

The key is to understand why we choose what we choose, because the size of the selection matters. As always, we put science into everything we do here. All our programs available on Athleanx.com. If you found the video helpful, be sure to leave your comments and thumbs up below. Tell me what else you want me to cover in the

ranked

series and I'll do it for you in future videos. And speaking of future videos,   if you haven't already, be sure to hit subscribe and turn on notifications,   so you don't miss any when I mention them. Alright guys, see you soon.