Comment “Muscle” down below for my free muscle building guide.
👇️ Ranking exercises for building your chest:
Machine Flies (A-Tier): This exercise focuses strictly on the chest, making the chest the main limiting factor. Because it is performed on a machine, it is highly stable, and the triceps are not a limiting factor.
Elbows Tucked Machine Press (A-Tier): Tucking the elbows allows for more shoulder flexion, which specifically targets the upper pecs. This is highly beneficial since most individuals need more upper pec development.
Dips (B-Tier): This is an excellent exercise that works the entire pectoral muscle and heavily involves the deltoids (shoulders). However, it is held back from a higher ranking because the triceps act as a limiting factor.
Barbell Bench Press (C-Tier): While it is a great overall exercise, it can be hard on the shoulders as you age. Dumbbells are preferred over a barbell because they allow for a converging movement pattern.
Push-ups (D-Tier): While amazing for beginners, push-ups are ranked lower because they are very difficult to progressively overload as you become more advanced.