summarize please 

# tactiq.io free youtube transcript
# The ULTIMATE Chest Exercise Tier List (Based on Science)
# https://www.youtube.com/watch/vaZPW37CROc

00:00:00.240 these are my criteria for selecting
00:00:02.399 exercises sorted based on how much
00:00:04.799 research there is to support each
00:00:06.399 Criterion I've included three super
00:00:08.760 underrated exercises at the end of the
00:00:10.960 video that nearly no one does but that
00:00:13.360 you should try doing first the bench
00:00:15.599 press the bench press is very loadable
00:00:18.400 easy to overload and effectively targets
00:00:20.359 the chest through its primary functions
00:00:23.000 shoulder horizontal adduction and some
00:00:25.359 shoulder flexion for the upper PEC
00:00:27.880 however many people won't get their best
00:00:29.720 Che stretch on the flat bench press
00:00:32.399 after all the rep ends when the bar
00:00:34.760 touches your chest most people are
00:00:37.000 capable of more horizontal shoulder
00:00:38.920 reduction than that the bench press can
00:00:41.160 also take a while to load up with youing
00:00:43.520 it's time efficiency since it's a
00:00:45.680 compound movement it does a good job of
00:00:47.800 training the whole pushing musculature
00:00:50.280 but there's always the chance that your
00:00:52.559 triceps or front belts could give out
00:00:54.879 first all things considered the bench
00:00:56.640 press is a good option but not your best
00:00:59.039 high betail you can adjust grip width to
00:01:01.600 improve the lift slightly taking a
00:01:03.840 closer grip will provide a slightly
00:01:05.400 greater stretch on the pecs the trick is
00:01:07.799 to touch relatively high in your chest
00:01:09.960 to reduce the contribution of the
00:01:11.479 triceps and front belts low a for the
00:01:14.240 close grip bench press while the wide
00:01:16.360 gri bench press does shift the emphasis
00:01:18.400 towards the PEC slightly by touching
00:01:20.439 higher on your chest it tends to reduce
00:01:22.799 PEC stretch slightly so high betail same
00:01:25.840 as a regular bench press using the smith
00:01:28.240 machine bench press instead has a few
00:01:30.360 benefits over the regular bench press
00:01:32.799 first it allows you to remove the bar
00:01:34.759 path and skill component focusing more
00:01:37.320 on simply pushing close to failure
00:01:39.600 you'll find you can touch higher on your
00:01:41.759 chest without feeling much weaker
00:01:44.040 providing a deeper PE stretch second the
00:01:46.680 Smith bench press can be a great option
00:01:48.520 if you want to push close to failure but
00:01:50.640 don't have a spotter unracking becomes
00:01:52.799 much easier and you can always rack when
00:01:54.799 you fail so into mid a the Smith machine
00:01:57.640 bench press goes what about the ink C
00:02:00.159 Smith machine press how does it compare
00:02:02.240 to the flat variation well that's
00:02:04.719 exactly what a study out of Brazil
00:02:06.399 looked at chabis and colleagues compared
00:02:08.639 the flat and 45° inkin Smith machine
00:02:11.160 bench press and their effects on lower
00:02:13.400 and upper chest hypertrophy contrary to
00:02:15.599 popular belief the incline and flat
00:02:17.440 bench press were equally effective for
00:02:19.080 the lower chest however for the upper
00:02:21.560 chest the incline bench press did cause
00:02:24.040 more muscle growth same growth in lower
00:02:26.360 chest more growth in the upper chest
00:02:28.560 while this is only one study and the
00:02:30.480 only study we have on PE growth from the
00:02:32.440 bench press it does suggest we want to
00:02:35.080 prioritize incline pressing variations
00:02:37.959 for best PE growth this makes even more
00:02:40.560 sense when you consider that more people
00:02:43.200 tend to struggle with upper chest growth
00:02:45.920 that the upper chest contributes more
00:02:47.760 heavily to the appearance of broad
00:02:49.920 shoulders so into mid a the inkline
00:02:52.680 Smith machine press goes for the same
00:02:54.920 reason the inine barbell bench press
00:02:56.920 beats the flat barbell bench press and
00:02:58.879 goes into low ail
00:03:00.440 before we move on to Dum pressing
00:03:01.959 variations there are a couple more
00:03:03.840 barbell bench press variations that are
00:03:05.879 worth considering first the floor press
00:03:08.840 it retains some of the benefits of a
00:03:10.840 barwell press it's easily loadable and
00:03:13.360 easy to progress however it's time
00:03:15.640 consuming to set up and it doesn't offer
00:03:18.000 a great stretch so compared to other
00:03:20.799 exercises it just isn't a great option
00:03:23.080 for building muscle low cail if we keep
00:03:26.360 the results of the study by CH and
00:03:27.879 colleagues in mind the decline bench
00:03:29.840 press doesn't seem like great exercise
00:03:31.799 either however it's still better than a
00:03:34.000 floor press since the exercise at least
00:03:36.519 has a stretched position decline bench
00:03:38.439 press goes into high cail the lon press
00:03:41.159 removes leg drive from the bench press
00:03:43.319 whether by just extending your legs
00:03:44.720 Loosely or putting them up onto the
00:03:46.840 bench if your height starts with four
00:03:49.000 since you no longer have to coordinate
00:03:51.040 leg drive with the rest of the movement
00:03:53.239 it also tends to reduce how technical
00:03:55.120 the movement is additionally it can help
00:03:57.920 reduce excessive arching which can
00:03:59.799 increased PE stretch into high betail
00:04:02.480 finally we have a guillotine press as I
00:04:04.760 mentioned earlier touching the bar
00:04:06.319 higher onto your chest can shift the
00:04:08.400 emphasis from your front delts and
00:04:09.799 triceps more heavily onto your pecs so
00:04:13.000 the guillotine press can really help
00:04:15.079 build your chest more more than a
00:04:16.959 traditional bench press however it does
00:04:19.399 have a couple of small downsides first
00:04:21.600 from my coaching experience some people
00:04:23.759 shoulders really don't like this
00:04:25.680 movement second doing these with the
00:04:27.759 barbell may be somewhat unsafe so I
00:04:29.919 prioritize a Smith machine bench or a
00:04:31.880 dumbbell bench mid
00:04:33.800 A2 speaking of dumbbell pressing let's
00:04:36.320 talk about the incline dumbbell bench
00:04:37.960 press the incline dumbbell bench press
00:04:40.440 is phenomenal it's easy to overload
00:04:43.280 either by adding reps or waight week to
00:04:45.400 week it provides a better stretch on the
00:04:47.759 pecs than the barbell press especially
00:04:50.880 if you angle the dumb balls up slightly
00:04:53.080 and bring the dumbbells out and down
00:04:55.680 versus just straight down it's also more
00:04:57.840 time efficient than a bbell press by
00:05:00.000 virtue of not needing to set up in AA
00:05:02.240 failing is also quite safe without a
00:05:04.680 spotter since you can just gently drop
00:05:06.479 the dumbells the only downsides getting
00:05:09.039 the dumbbells into position for some
00:05:11.600 heavy ass dumbbell pressing can be
00:05:14.120 challenging and the first GP can be hard
00:05:17.520 since you don't have any stretch reflex
00:05:19.639 to initiate that first GP as a result I
00:05:22.039 wouldn't do dumbbell pressing for fewer
00:05:23.759 than around eight reps since it's a
00:05:26.160 compound movement your triceps and front
00:05:28.039 delts could still give up first though
00:05:30.199 it's unlikely especially if you focus on
00:05:31.880 bringing the dumbbells out finally some
00:05:34.639 rare few people can get a deeper PEC
00:05:36.840 stretch than the dumbbells will allow
00:05:38.919 them to even with the tweaks I mentioned
00:05:41.520 into mid s tier this exercise goes the
00:05:44.280 flat dumbbell press has effectively the
00:05:46.039 same upsides and downsides but flat
00:05:48.759 pressing might just be slightly worse
00:05:50.639 for growth overall midest here just
00:05:52.880 below incline dumball pressing the one
00:05:55.000 arm dumbbell press is a markedly worse
00:05:57.160 exercise I'd only do it if all you had
00:05:59.720 have is a single dumbbell as I did
00:06:01.680 during the co
00:06:04.720 lockdowns by training one hour at a time
00:06:07.680 your core has to heavily resist rotation
00:06:10.319 which does nothing for pet growth but
00:06:12.360 does make the lift substantially harder
00:06:14.919 inter
00:06:16.000 lober for an even worse exercise try the
00:06:19.199 plate press this is a science channel so
00:06:21.919 let me give you the lowdown gravity
00:06:25.039 still points downwards your pecs are
00:06:26.960 producing force in a vector
00:06:28.680 perpendicular to the resistance making
00:06:31.400 the movement completely unresisted in
00:06:33.800 fact the only thing being trained here
00:06:36.039 is your front belts and your fellow Jim
00:06:38.919 Gore's ability to resist
00:06:40.759 laughing
00:06:43.039 L before we move into machine cable and
00:06:45.880 body weight exercises let me tell you
00:06:47.759 about myapt myap is the smartest
00:06:50.319 training app soon to be on the market
00:06:52.479 perhaps as soon as December 2024 myap
00:06:55.560 ranks exercises scientifically based on
00:06:58.160 Effectiveness and gives you only s tier
00:07:00.560 exercises to maximize your muscle
00:07:02.280 building this can take months or years
00:07:04.520 off your lifting journey and accelerate
00:07:06.240 your progress go to myod app.com and
00:07:08.599 sign up to be notified when the app
00:07:10.479 finally launches you'll be able to lock
00:07:12.479 in a free trial and lifetime discount
00:07:14.479 upon launch first we have the incline
00:07:16.960 and flat chest press machines while the
00:07:19.240 incline chest press machine is slightly
00:07:21.440 better than the flat chest press machine
00:07:23.199 for overall growth machines very widely
00:07:26.680 in fact from one chest machine to the
00:07:28.800 next you you can easily go from a d tier
00:07:30.960 machine it doesn't allow for a full
00:07:32.520 stretch Maxes resistance at the top and
00:07:35.039 his plate loaded looking at you Hammer
00:07:36.960 Strength to an S tier machine which
00:07:39.039 allows for a full stretch has plenty of
00:07:41.039 resistance in the stretch and is stack
00:07:42.879 loaded like an Arsenal chest press so
00:07:46.080 I'm going to assume you have an average
00:07:47.639 machine which allows for some stretch
00:07:49.479 and is stack loaded those can go into
00:07:51.879 high and mid B tier respectively the
00:07:54.440 same goes for the lying chest press
00:07:56.080 machine though those tend to be less
00:07:58.120 adjustable and plate loaded
00:08:01.159 Lowa our last two machine exercises are
00:08:04.080 the pec deck and seated machine flight
00:08:06.520 PEC decks can reduce bicep involvement
00:08:09.159 and increase PEC involvement however PEC
00:08:12.319 machines tend to be old and poorly
00:08:14.840 constructed generally they won't have
00:08:17.199 much resistance in the stretch position
00:08:19.479 and we will rarely allow for a full
00:08:21.319 stretch they'll be ungodly difficult in
00:08:24.120 the most shorten position that said they
00:08:26.240 can be a good variation to try if you
00:08:28.120 want to isolate the pecs with less bicep
00:08:30.360 involvement High beta the seated machine
00:08:33.958 fly is usually much better especially if
00:08:37.279 it happens to be a combo rear delt and
00:08:39.880 Peck fly machine you can use the rear
00:08:42.279 Del setting of the machine to get as
00:08:44.640 much stretch as you could ever dream of
00:08:46.920 the resistance profile varies machine to
00:08:49.120 machine however with most machines being
00:08:51.640 hardest in the shortened position the
00:08:54.240 opposite of what is ideal it goes into
00:08:56.760 high eer next we have the five ways to
00:08:59.680 do cable flies low to high high to low
00:09:02.800 mid cable flies line cable flies and
00:09:05.800 Cable Crossovers the worst of the bunch
00:09:08.120 is likely the cable crossover the half
00:09:10.519 of the range of motion where your arms
00:09:12.800 cross over likely does very little for
00:09:15.920 actually growing the pecs since your
00:09:17.680 pecs are in the most shortened position
00:09:19.680 the movement also tends to be hardest in
00:09:21.800 the shortened position limiting how much
00:09:23.959 weight you can use in the stretch before
00:09:25.640 you fail mid C2 next the low to high
00:09:29.399 cable fly while shoulder flexion does
00:09:31.880 help to Target the upper PEC somewhat it
00:09:34.200 also involves the biceps and front delts
00:09:37.120 more heavily than most fly variations
00:09:40.079 into
00:09:41.000 midb do you want an even worse movement
00:09:44.000 enter the dumbbell peek fly no
00:09:46.320 resistance in the stretch no stretch I
00:09:48.720 would avoid this for Peet growth High
00:09:50.600 detail instead if you wanted to isolate
00:09:52.800 your pecs I'd recommend doing a pure
00:09:54.640 shoulder horizontal adduction movement
00:09:57.040 speaking of pure shoulder horizontal
00:09:58.600 adduction the mid cable PC fly does
00:10:01.000 exactly this mid a TI the Ling cable
00:10:04.440 chest fly has the benefit of reducing
00:10:07.079 stabilization required but at the cost
00:10:09.720 of requiring you to take up two of the
00:10:11.920 Gem's most valuable commodities for even
00:10:14.560 more time this is sure to put you on the
00:10:16.519 Gym's most wanted list in no time midate
00:10:19.760 here finally the high to low cable fly
00:10:22.480 targets the lower chest's functions of
00:10:24.240 scapular depression and adduction of the
00:10:26.440 shoulder which is cool however some body
00:10:29.160 weight movements you're likely already
00:10:31.240 doing can do this too and this fly
00:10:33.560 variation focuses more heavily on the
00:10:36.079 lower pecs which are slightly less
00:10:37.920 important than the upper PEX low the
00:10:40.920 best chest fly exercises are probably
00:10:42.800 dumbbell flies and dumbbell fly presses
00:10:45.760 you can get an unlimited stretch on the
00:10:47.480 PEX and importantly in contrast to the
00:10:49.680 cable and machine variants the
00:10:51.680 resistance is greatest in the stretch
00:10:53.760 and decreases as you shorten the PEX the
00:10:56.320 dumbbell fly press also allows you to E
00:10:59.600 Al overload the movement it's unclear
00:11:02.360 whether this causes more growth but it
00:11:04.120 true feels nice since they allow you to
00:11:06.000 isolate the chest and take pretty much
00:11:08.040 every box for growth into High s ta they
00:11:10.680 both go next we have calenic movements
00:11:13.839 some of which are surprisingly solid
00:11:15.600 chest Builders first the most common one
00:11:18.560 the push-up which all Place into low B2
00:11:21.560 why beta well the pushup has some pros
00:11:24.800 it doesn't require any setup or
00:11:26.920 equipment you can probably overload week
00:11:28.880 to week by adding reps and you get some
00:11:32.040 bonus through Rus anterior worker
00:11:34.760 however it has quite a few downsides
00:11:36.800 once you get pretty strong the
00:11:38.160 loadability can become an issue push-up
00:11:40.639 is notoriously annoying to load properly
00:11:43.360 so you'll be restricted to doing it for
00:11:45.279 sets of 20 or more reps which can be
00:11:47.680 hard to push close to failure the
00:11:49.519 stretch you're able to get on your pecs
00:11:50.880 is also limited by when your body
00:11:52.800 reaches the floor finally there's quite
00:11:55.279 a bit of stabilization involved by your
00:11:56.959 hips and your core you could try to load
00:11:59.079 the to push up by adding a band around
00:12:00.680 your shoulders but this would make the
00:12:02.120 movement less effective in all
00:12:03.639 likelihood adding a band increases the
00:12:05.880 resistance in the shorten position
00:12:07.760 making the stretch position relatively
00:12:09.639 easier into low
00:12:11.760 CA the deficit push-up improves on the
00:12:14.360 push-up drastically by accomplishing
00:12:16.680 three things first it makes the movement
00:12:18.800 a bit harder reducing the need for
00:12:21.000 external load second it increases how
00:12:23.920 much of a stretch you can get on the PCS
00:12:26.639 third and least obviously it also
00:12:28.920 actually makes the external moment arm
00:12:31.440 greater at the bottom of the movement in
00:12:33.199 the stretch and smaller at the top of
00:12:35.639 the movement it still has the issue of
00:12:37.160 requiring a good amount of stabilization
00:12:39.079 though and it does not isolate pecs
00:12:41.160 meaning your triceps could give out
00:12:42.440 first or your front dels give out first
00:12:44.480 s tier for the same reasons the ring
00:12:46.760 push-up goes into low s tip if you have
00:12:49.160 rings or TRX bands and you experience
00:12:51.279 wrist pain from doing regular push-ups
00:12:53.480 this could be a good option on the topic
00:12:55.440 of rings here is our first underrated
00:12:57.519 chest Builder I promised you the ring
00:12:59.480 fly the ring fly can be a great
00:13:01.440 alternative to the dumbbell fly it has
00:13:03.600 many of the same benefits in terms of
00:13:05.199 stretch resistance profile and being an
00:13:07.600 isolation movement its only downsides
00:13:09.839 are that it can be quite a challenging
00:13:11.480 movement limiting rep range flexibility
00:13:14.040 and that it requires a good deal of
00:13:15.680 stabilization High a the dip places a
00:13:18.959 deep loaded stretch on the pecs it also
00:13:21.720 might stretch the upper chest pretty
00:13:23.199 well since it places your shoulder into
00:13:25.000 deep hyperextension it's just a very
00:13:27.880 very good allaround compound movement
00:13:30.519 the downsides some people's joints
00:13:33.040 struggle with
00:13:34.279 dips the front delts and triceps are
00:13:36.920 pretty involved and it can be a
00:13:38.839 challenging movement limiting rep range
00:13:41.480 flexibility low s TI if you struggle
00:13:44.399 with performing these you can try the
00:13:45.959 assist dip machine which also goes into
00:13:47.800 lowest TI the band assisted dip and
00:13:50.160 machine dip are inferior the former
00:13:52.720 reduces resistance in the stretch while
00:13:54.320 the machine dip can make it hard to get
00:13:56.120 a full stretch and can be a bit awkward
00:13:58.440 and to low be
00:13:59.680 and finally to round out our tier list
00:14:02.120 we have our two remaining underrated
00:14:04.360 chest Builders but before that if you'd
00:14:06.839 like to get the ultimate gym clothing
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00:14:11.279 durable squat proof designs in the game
00:14:13.639 and use code wolf a checkout to support
00:14:15.480 me and for 10% off the two final
00:14:18.600 underrated chest Builders are the camber
00:14:20.639 bar bench press and the reverse grip
00:14:22.720 bench press the camber bar bench press
00:14:24.880 is the single best chess compound
00:14:26.759 movement it allows for an unlimited
00:14:29.079 stretch on the chest and you can touch
00:14:31.000 high on the Torso to emphasize the PC
00:14:33.399 more than the tricep or front belt it's
00:14:35.480 loadable and easy to progress its only
00:14:38.040 downside is that it's not as time
00:14:39.920 efficient as the dumbbell option into
00:14:41.959 High s ta the reverse grip bar of bench
00:14:44.320 press is probably a decent option for
00:14:46.199 chest growth I like to try it for
00:14:48.160 lifters who experience some shoulder
00:14:50.079 pain with normal bench pressing that
00:14:52.279 said a word of warning set up spotter
00:14:54.320 arms or get a spotter in doing this as
00:14:56.480 it can be a bit more dangerous than a
00:14:57.959 regular bench press since a greater deal
00:14:59.959 of shoulder flexion is involved you
00:15:01.920 should feel this one more in your upper
00:15:03.680 chest it has the downsides of a
00:15:05.360 traditional bench press but it can be a
00:15:07.560 nice overlooked exercise into mid B2
00:15:11.160 here is the final tier list Dr my wolf
00:15:14.279 chest tier list until next time