- 6 months ago
jeff nipard
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
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SportsTranscript
00:00In this video, I'm going to be ranking my top 10 chest exercises from worst to best.
00:04Now, these are my top 10 exercises, meaning I think they're all good,
00:08it's just that some have a slight advantage over others.
00:10But of course, this is very individual, so exercise number 8 on my list could very well be number 1 on your list.
00:17And just because an exercise isn't on my list doesn't necessarily mean that it isn't any good.
00:21I'm going to rank each exercise out of 5 stars, so the perfect exercise would get a 5-star rating,
00:26and I'll be ranking them according to personal enjoyment, do I like doing the exercise,
00:31tension-generating potential, does the exercise effectively apply tension to the target muscle,
00:37progressive overload potential, can you reliably add weight or reps or some other variable to keep driving progress,
00:43and finally, convenience slash ease of access.
00:47Will most gyms have the exercise, and will people be able to do it without a ridiculous amount of setup?
00:51And then after I give my top 10, I'm going to list 3 of my worst chest exercises, so you can probably avoid those.
00:58Alright, number 10 on my list is the AMRAP push-up, where AMRAP stands for as many reps as possible,
01:04so basically, bodyweight push-ups to failure.
01:06The main upside of the AMRAP push-up is that it's so accessible, all you need is your own bodyweight.
01:10I usually use them as a finisher at the end of a workout to burn the pecs out in a more metabolic capacity,
01:15however, because I have to do so many reps to get to muscular failure, like 50 reps or more,
01:21I do find that they're a bit too cardio-intensive for me,
01:24and I'll usually get to rep 20 or 30 before I start to feel my chest at all,
01:27which is essentially wasted energy as far as muscle building is concerned.
01:31Now, obviously, you can knock the rep count down by loading the push-up in a number of ways,
01:34which we'll get to later in the list.
01:36And of course, there's nothing wrong with having to work your way up to a full push-up either,
01:39using a progression from your knees, for example.
01:41Regardless, the main thing to keep in mind is that you should go all the way to failure.
01:45Otherwise, you do risk leaving your pecs under-stimulated from the low loading.
01:49But despite its limitations, the AMRAP push-up can be a great way to challenge yourself
01:53to beat your rep count from last time.
01:55I give the AMRAP push-up 3 out of 5 stars.
01:58Number 9 on my list is the Dumbbell Stretch Iso Hold.
02:01This is where you hold a pair of dumbbells in the bottom position for 60 seconds or so.
02:05Generally, I recommend picking a weight at around 50% of your 5-rep max.
02:09So if you can do 100-pound dumbbells for 5 reps,
02:12I'd choose around 50-pound dumbbells for your Iso Hold.
02:14And similar to the AMRAP push-up, I think these are a great way to finish off a chest workout,
02:19and they're one of those rare exercises where you can directly overload time under tension
02:23by incrementally adding time to the set.
02:26So, for example, if you start at 50 or 60 seconds,
02:29you can try to add 5 seconds to the hold time each week as a novel form of progressive overload.
02:35Granted, because this exercise uses what's called isometric resistance,
02:38meaning the muscle doesn't go through a full dynamic contraction and eccentric contraction,
02:42it may be slightly less effective than exercises that use a full range of motion.
02:46With that said, since almost all other common exercises already use dynamic contractions,
02:51I still include these periodically as a novel way of stimulating the muscle.
02:56There is some, albeit inconsistent, research hinting toward a possible benefit from weighted stretching,
03:01especially if done at the end of a workout so later sets aren't compromised,
03:04and there's very convincing evidence that training a muscle at long muscle lengths,
03:08in other words, in the stretched position,
03:10is more hypertrophic than training a muscle at short muscle lengths.
03:14So, as long as these are included in addition to dynamic movements rather than replacing them,
03:18I think they're a technique worth trying out.
03:20I give the Dumbbell Weighted Stretch Iso Hold 3 stars.
03:23Number 8 is the PecFly machine.
03:26Now, there are a bunch of different options here.
03:28The most popular is the standard PecDeck machine,
03:30where you're essentially doing a flat fly.
03:33Now, I personally prefer a fly machine more like this one,
03:35because it's set at a slight incline,
03:37so there's a bit more emphasis on the upper pecs,
03:39but since it's not as common,
03:41I'll use the standard PecDeck here,
03:42which still accomplishes the same basic thing.
03:44And in general, I do like most PecFly machines,
03:47because unlike a Dumbbell Fly,
03:49where you have high tension at the bottom and zero tension at the top,
03:52machines offer a nice, even tension profile
03:54in the stretched position at the bottom
03:56and the contracted position at the top.
03:58Now, the reason it doesn't rank higher for me
04:00is that they can be a bit harder to progressively overload on
04:03compared to other exercises.
04:04At a certain point, if you just keep increasing the load,
04:07you might find it harder to feel your pecs working
04:09or to keep your form tight.
04:10So, when it comes to progressive overload,
04:12once you hit a certain weight on the stack,
04:14I mainly stick to just increasing reps at that same weight
04:17or focusing on the mind-muscle connection at the same weight.
04:20But since I don't really think of the PecFly
04:21as a heavy overloading movement anyway,
04:24I don't think that's a really big deal,
04:25and I mainly use it as a tool to squeeze in a little extra chest volume
04:29without taxing the triceps or shoulders too much.
04:31I also like the fact that the weight stack
04:33makes it really easy to do a drop set on your last set,
04:36where you can strip the weight back by 50% or so
04:38and crank out another 10 to 12 reps.
04:40I give the PecFly machine three and a half stars.
04:43Number seven on my list is the Cable Crossover Ladder.
04:46For these, I do three sets of cable crossovers
04:48with the cable set at different heights for each set.
04:51So, for the first set, I put the cables low
04:53and fly out and up to target the upper pecs a bit more.
04:56For the second set, I put the cables at around chest height
04:59and fly straight out to target the mid-pecs a bit more.
05:02And then for the third set, I put the cables high
05:04and fly out and down to target the lower pecs a bit more.
05:07This variation between sets allows you to individually target
05:10the upper, mid, and lower chest
05:12with just one piece of equipment.
05:13Cables also give you a nice, even tension profile,
05:16so you don't need to worry about losing any tension
05:18at any point in the range of motion.
05:20And I find the uniqueness of modifying the focus on each set
05:23helps keep me more engaged on an otherwise
05:25kind of vanilla exercise.
05:28Now, this isn't a movement that lends itself extremely well
05:30to progressive overload, but it is a unique
05:32and effective pump-style exercise
05:34that most people will have access to.
05:36I give the Cable Crossover Ladder three and a half stars.
05:39Coming in at number six is the dip.
05:41Now, the dip is without question one of the best chest exercises
05:45from a tension-generating standpoint.
05:47You get this fantastic stretch at the bottom
05:49and a big squeeze at the top
05:51with even tension applied throughout the range of motion.
05:53The main reason that it doesn't rank higher for me
05:55is that I don't find it to be the most enjoyable exercise.
05:58The fact that you have to load it with a belt
06:00can be a little annoying,
06:01and I find that if I don't load it heavy enough,
06:03I have to do so many reps to get close to failure,
06:05but if I load it heavily,
06:07it can start to crank my shoulders a bit.
06:08That said, I really do love the dip
06:10from a pure efficacy standpoint,
06:12and it's a staple in most of my programs
06:13as an exercise that lends itself well
06:15to progressive overload.
06:17As a chest builder, I give the dip four stars.
06:20Number five on my list is the deficit push-up plus bands.
06:23I really like this movement
06:24because unlike the regular push-up,
06:26you get an extra stretch at the bottom,
06:28and if you use a band, you get extra tension at the top.
06:31So to set it up, stack a couple plates on top of each other
06:34and loop a band around your back
06:36so it sits just under your shoulder blades,
06:38place your hands on top of the plates,
06:39and do push-ups with a nice and controlled tempo.
06:42I usually do these for sets of 12 to 15 reps,
06:44sometimes lower, depending on the weight of the band.
06:47Now, obviously, you can just do body weight deficit push-ups
06:49if you find that sufficiently challenging,
06:51or if you don't have any bands,
06:53you can have a partner load a plate on your back.
06:55Regardless, I think this is a very underrated chest builder
06:57that packs a huge stimulus without too much fatigue.
07:00It can be a bit of a pain to set up,
07:01but overall, I do think the gains are well worth it.
07:04I give the deficit push-up plus bands four stars.
07:07Okay, exercise number four on my list
07:08is the incline dumbbell press.
07:11So I'm a big fan of this one because as of 2020,
07:14incline benches have officially been shown
07:16to result in superior upper chest hypertrophy
07:18compared to flat and decline benches for the first time.
07:22Before this, we mostly just had biomechanical inferences
07:24and EMG data,
07:26so that speculation has now been confirmed
07:28with longitudinal data.
07:29Also, with the dumbbells, you do get a little extra range of motion at the bottom,
07:33which could be slightly beneficial from a hypertrophy standpoint.
07:36The reason it doesn't rank higher for me
07:37is, again, related to personal enjoyment.
07:39Getting heavy dumbbells into position can be a bit annoying,
07:42and the effort required to get the dumbbells up
07:43can cause a decent amount of fatigue
07:45before the exercise even starts,
07:47especially if you're doing multiple sets with heavier weight.
07:49But overall, I still think they're easily effective enough
07:52to override that minor inconvenience.
07:54I give the incline dumbbell press four stars.
07:56Now, for the record, I'd give the flat dumbbell press the same four-star rating.
07:59It just doesn't have quite the same emphasis on the upper pecs.
08:03Okay, in the number three spot, I've got the cable press-around,
08:06which has been recently popularized by the N1 training crew,
08:09and it's a new movement for me.
08:10It's essentially a single-arm low cable fly
08:13with a few important features that I think makes it better.
08:15For one, you get quite a lot more range of motion
08:17in the fully contracted position.
08:19Normally, people stop crossovers just before their hands hit one another,
08:22but that's actually quite a bit short of the pec's full contractile potential.
08:26Now, you could always just cross your hands over,
08:28but that can feel awkward, especially if your hands hit one another,
08:31and then you have to remember to alternate the over and underhand from rep to rep.
08:34So, doing them unilaterally just feels better.
08:37It's also a rare instance where you can focus on each pec individually
08:40while still having solid stability
08:42by bracing against the cable machine with your other hand.
08:45I usually do these in the 10 to 12 rep range,
08:47and they're a great way to accumulate more pec volume
08:49without fatiguing the triceps or delts much at all.
08:53I give the cable press around 4.5 stars.
08:56Okay, so coming in at the number 2 spot is
08:58the machine chest press.
09:00This may come as a surprise to some of you,
09:02but I'm actually a huge fan of chest press machines
09:05as long as they give a smooth resistance profile
09:08and use a full range of motion.
09:10In my experience, a good chest press machine
09:12creates a better mind-muscle connection with the pecs
09:14than almost any other movement
09:15because you don't have to worry about stabilizing,
09:17and so you can focus all your attention on engaging the pecs.
09:21Now, obviously, this is a bit of a catch-22
09:22as the lack of stabilization
09:24means that other smaller stabilizing muscles
09:26won't be as active.
09:28However, as long as you're using a combination of machines
09:30and free weights,
09:32and this isn't the only chest exercise you do,
09:34I don't think that's a big deal.
09:36Also, because most machines lock you into a more fixed position,
09:39you won't have the same freedom of movement at all joints,
09:42meaning if the machine you're using
09:43doesn't fit your particular skeleton well,
09:45it may not be the best option for you.
09:47In general, I'm a fan of most hammer-strength chest press machines,
09:50and I'm a huge fan of this plate-loaded machine
09:52at my gym in particular.
09:54I just haven't found a piece of equipment
09:55that I personally feel working my chest this well
09:58while at the same time
09:59allowing me to apply progressive overload
10:01consistently and efficiently.
10:03Assuming it's a good one,
10:04I give the machine chest press four and a half stars.
10:07And coming in at the number one spot
10:09that should come as no surprise to longtime subscribers,
10:13the bench press.
10:14Going back to my criteria real quick,
10:16the tried-and-true bench press
10:17ranks about as highly as an exercise can
10:19for all four criteria.
10:21It's probably my favorite exercise, period,
10:23for any body part.
10:24It places high tension on the entire pec
10:26throughout the full range of motion.
10:28It's very easy to overload,
10:29especially since you can micro-load it
10:31with just five pounds or less,
10:32and it's very accessible.
10:34Almost every gym has a bench and a barbell.
10:36Now, there are some people who make arguments
10:37against the bench press
10:38as a so-called hypertrophy exercise.
10:41They'll usually say that it's good,
10:42but maybe not the best choice
10:43because the barbell limits your range of motion
10:45at the bottom.
10:46This is true.
10:47However, I think this concern pretty much goes away
10:50once you consider that the bench press is rarely,
10:52if ever, the only chest exercise someone does.
10:55As long as you're including another exercise,
10:57like the press around, deficit pushup,
10:59or a fly variation,
11:01your pecs will experience their extra
11:02end-range benefits there
11:04and the overloading benefits from the bench press.
11:07Also, I think it's worth mentioning
11:08that the so-called range of motion deficit
11:10is often exaggerated, in my opinion,
11:13especially when you look at the range of motion
11:14at the shoulder joint itself.
11:16Some people also say that they don't get as good
11:17of a pump from the bench press as other exercises,
11:20which is fair from a personal enjoyment standpoint.
11:23However, the pump is not nearly as correlated
11:25with hypertrophy as many think,
11:27and mechanical tension is far more important
11:29than the pump for muscle growth.
11:31Now, I tend to favor the flat bench myself,
11:32especially with my powerlifting background,
11:34but I will periodically include
11:36the incline bench press,
11:37especially when I'm trying to focus
11:38a little more on my upper chest.
11:39Perhaps most importantly, though,
11:41the bench press is a very motivating exercise.
11:43Most people, myself included,
11:45like seeing their bench numbers increase,
11:47which makes progressive overload more likely.
11:49There's just something about hitting bench press PRs
11:51that's so much more motivating
11:53than hitting PRs on any of the other exercises.
11:56I give the bench press five stars.
11:58Now, as promised, there are a few exercises
12:00that I'm personally not a fan of.
12:02The first is the standing plate press.
12:04This one just gets gravity wrong.
12:05Gravity always points down,
12:07meaning the resistance is pointing vertically,
12:09but you're pressing horizontally.
12:10This is much more of a delt exercise
12:12than a chest exercise,
12:14and for that reason, I give it one star.
12:16For the record, doing it lying down is slightly better,
12:18but you're still not maximizing pec tension at all with this,
12:21and I'd suggest just using dumbbells instead.
12:23Next, there's the alternating one-arm dumbbell press.
12:26This is fine enough, and it will work your chest.
12:28However, the extra balance that you need
12:29to stay on the bench means you won't be able
12:31to load the pecs as effectively.
12:32You also give each pec a little mini rest
12:35in between each rep, which isn't detrimental
12:37as long as you take each side to or close to failure,
12:40but I really doubt that it's optimal.
12:41I give it one and a half stars.
12:43Lastly, there's the dumbbell pullover.
12:45This actually isn't a chest exercise,
12:47even though some people still use it for that purpose.
12:49It mainly targets the lats, triceps,
12:51and terrace muscles of the back,
12:52and just about the only chest involvement you'll get
12:54is when you squeeze your pecs at the top.
12:56As a chest builder, I give it one and a half stars.
12:58Now, obviously, having a list of exercises like this
13:01can be very helpful as a starting point,
13:03but it's also important to know how to incorporate them
13:05into a complete training routine.
13:07For example, some of the exercises I've shown here
13:09are better performed earlier or later in the workout
13:11or for higher or lower reps and so on.
13:14So if you're looking for a full routine
13:15to put all of this information to use,
13:17you can check out my complete training programs
13:19at jeffnipper.com.
13:20I've got push-pull legs, upper-lower,
13:22and full-body programs for all experience levels.
13:24And if you aren't sure which one is best for you,
13:26there's a program selector tool
13:27that'll make the best recommendation for you
13:29and your goals.
13:31So I'll put a little more info
13:31about my most popular programs down below.
13:34And if you use the code CHEST,
13:35you can save 20% off any program on my site.
13:38And that'll also let me know that you came from this video,
13:40and I'd really appreciate that support.
13:42Also, I wanna give a quick shout-out to John Green's book,
13:44The Anthropocene Reviewed,
13:45for the five-star review idea.
13:47I read that book a little while back,
13:48and it gave me the idea to apply the five-star rating system
13:51to exercises here on the channel.
13:53So that's it for this one, guys.
13:54Don't forget to leave me a thumbs up if you enjoyed the video.
13:56Subscribe if you haven't already.
13:58And I'll see you guys all here in the next one.
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