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Jeff Nippard · 发布于 2024年3月11日
Ranking 20 chest exercises on a tier list based on the latest science. This is how you should interpret my tier list: All exercises are ranked based on muscle building potential. S tier - My favorite. Do them if you can. A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options. C tier - There are better options for most people. Can still have value in some contexts. D tier - Probably not a great option for most people. F tier - Generally not recommended. Timestamps: 0:00 - What makes an exercise S tier? 0:46 - Hex Press 1:09 - Plate Press 1:17 - Dumbbell Pullover 1:47 - Bench Press 2:33 - Incline Bench Press 2:56 - Decline Bench Press 3:35 - Flat Dumbbell Press 4:16 - Incline Dumbbell Press 4:25 - Decline Dumbbell Press 4:36 - Machine Chest Press 5:08 - Dips 5:52 - Push-Ups 6:30 - Banded Push-Ups 6:45 - Deficit Push-Ups 7:01 - Plyometric Push-Ups 7:27 - Guillotine Press 8:49 - Dumbbell Guillotine Press 9:09 - 1-Arm Dumbbell Press 9:28 - Smith Machine Flat Bench Press 9:46 - Incline Smith Machine Press 10:14 - Cable Crossovers 10:49 - Seated Cable Pec Flye 11:09 - Pec Deck 11:32 - Dumbbell Flye 12:13 - Cable Press-Around 12:43 - Cross-Body Standing Dumbbell Flye 13:09 - Floor Press References: https://www.mdpi.com/2076-3417/12/21/11138 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449336/ https://journal.iusca.org/index.php/Journal/article/view/182
