The Best and Worst Chest Exercises for Muscle Growth

The Best and Worst Chest Exercises for Muscle Growth: A Comprehensive Guide

Introduction

Building a massive, well-defined chest is a top goal for many bodybuilders, especially those in the hairy bodybuilder community who want their pecs to stand out. But not all chest exercises are created equal. Some pack on muscle like no other, while others waste your time and energy. In this ultimate guide, we’ll rank 20 popular chest exercises from S-tier (super) to F-tier (fail) based on three key criteria: big stretch with high tension, feels good (no pain, smooth resistance, good pump), and simple progression (easy to overload with weight or reps). We’ve analyzed each exercise to help you maximize muscle growth, avoid injury, and build a chest that turns heads. Plus, we’ll crown the best chest exercise (S-tier plus) and call out the worst (F-tier hell) to keep your workouts effective.

Whether you’re a beginner or a seasoned lifter, this article will guide you through the best and worst chest exercises, backed by biomechanics, research, and real-world experience. Watch our YouTube video (Muscle Motivation pro 2.0) for demos and pin this guide to your Pinterest board (Hairy Alphas) for quick reference. Let’s dive in and sculpt that Alpha Body chest!

Why Chest Exercises Matter

The chest, or pectoralis major, is a powerhouse muscle group that enhances your physique and boosts upper-body strength. For hairy bodybuilders, a strong chest not only improves aesthetics but also supports functional movements like pushing and lifting. The pecs consist of the upper (clavicular), mid, and lower (sternal) fibers, and effective exercises target all three for balanced growth. Our ranking criteria ensure you choose movements that:

• Stretch and Tension: Maximize muscle fiber recruitment with a deep stretch and high tension.
• Feel Good: Deliver a satisfying pump without joint pain or awkward mechanics.
• Progression: Allow you to add weight or reps over time for continuous growth.

Ready to sort the champs from the flops? Let’s start with the worst chest exercises and work our way to the best.

F-Tier: The Worst Chest Exercises

These exercises fail to meet our criteria, offering minimal stretch, poor tension, or awkward mechanics. Avoid them to save time and reduce injury risk.

Hex Press

The hex press involves pressing two dumbbells together tightly while performing a bench press motion. Sounds promising, but it’s a dud for chest growth:

• No Stretch: Your arms stay tucked, preventing a deep pec stretch.
• Triceps Takeover: The triceps dominate, stealing tension from the pecs.
• Poor Inner Pec Focus: Despite claims, there’s no evidence it targets the inner pecs better than standard presses.
• Verdict: F-tier. Skip it and focus on exercises that stretch and load the pecs effectively.

Plate Press

The plate press is like the hex press but worse, using a weight plate instead of dumbbells:

• Awkward Mechanics: Holding a plate feels unstable and limits range of motion.
• Low Tension: You can’t load enough weight for significant overload.
• No Stretch: Like the hex press, it keeps arms tucked, missing the deep pec stretch.
• Verdict: F-tier. It’s a gimmick with no real benefits. Stick to proven presses.

One-Arm Dumbbell Press

Performing a dumbbell press with one arm at a time seems like a core challenge, but it’s pointless for pec growth:

• No Advantage: Each pec works independently in a standard dumbbell press, so one-arm pressing adds no benefit.
• Balance Issues: Stabilizing the body disperses tension away from the pecs.
• Limited Overload: Harder to add weight due to balance constraints.
• Verdict: F-tier. Use both arms for better focus and progression.

Guillotine Press

The guillotine press is a barbell bench press where you lower the bar to your neck with flared elbows:

• Dangerous: Dropping the bar risks serious injury (think “lights out”).
• Shoulder Strain: Flaring elbows can aggravate pre-existing shoulder issues.
• Marginal Gains: The extra stretch isn’t worth the safety risks.
• Verdict: F-tier. The potential for harm outweighs any benefits. Opt for safer alternatives.

Cross-Body Standing Dumbbell Flye

This standing flye involves extending a dumbbell across your body:

• Zero Stretch: No tension when the pec is stretched, as gravity pulls downward.
• Delt Dominance: Front delts take over, reducing pec activation.
• Awkward: Feels like a front raise, not a chest exercise.
• Verdict: F-tier. Lying dumbbell flyes are far superior for pec isolation.

D-Tier: Subpar Chest Exercises

These exercises have some merit but fall short in key areas, making them less effective for muscle growth.

Dumbbell Pullover

The dumbbell pullover is often debated as a chest or lat exercise:

• Limited Pec Feel: Despite some pec activation (per studies), most lifters feel lats and triceps more.
• Not a Chest Staple: Rarely used by top bodybuilders for pecs.
• Better for Lats: More effective for back development.
• Verdict: D-tier. Save it for your back day and focus on presses for chest.

Plyometric Push-Ups

Plyometric push-ups involve explosive push-off from the floor:

• Low Tension in Stretch: No significant tension during the negative or stretch phase.
• Not Ideal for Hypertrophy: Better for power than muscle growth.
• Limited Overload: Hard to add resistance effectively.
• Verdict: D-tier. Use them for explosiveness, not chest hypertrophy.

C-Tier: Average Chest Exercises

These exercises are decent but have limitations that prevent them from being top-tier choices.

Floor Press

The floor press is a bench press variation where you lie on the floor:

• Limited Range of Motion: The floor stops the movement before a full pec stretch.
• Triceps Focus: Great for triceps and bench press lockout, less for pecs.
• Good for Strength: Useful for powerlifting, not ideal for hypertrophy.
• Verdict: C-tier. Include it for strength goals, but prioritize other presses for chest growth.

B-Tier: Solid but Not Elite

These exercises are effective but have minor drawbacks that keep them out of the top tiers.

Decline Bench Press

The decline bench press targets the mid and lower pecs:

• Good Tension: Provides high tension when lowering the bar to the chest.
• Slightly Less Range: Smaller range of motion compared to flat or incline presses.
• Lower Pec Bias: Less useful for most lifters who need upper pec focus.
• Verdict: B-tier. Effective but not the best choice for balanced pec growth.

Decline Dumbbell Press

Similar to the decline bench press but with dumbbells:

• Deeper Stretch: Dumbbells allow a better stretch than a barbell.
• Awkward Setup: Hard to get dumbbells into position without help.
• Lower Pec Focus: Less critical for most lifters.
• Verdict: B-tier. Decent but less practical than flat or incline presses.

Banded Push-Ups

Push-ups with resistance bands add tension:

• Improved Tension: Bands increase resistance, but mostly at the top, not the stretch.
• Limited Overload: Hard to scale resistance precisely.
• Good Finisher: Useful as a burnout exercise.
• Verdict: B-tier. Better than bodyweight push-ups but not a primary movement.

A-Tier: Excellent Chest Builders

These exercises are highly effective, ticking most boxes but falling just short of perfection.

Flat Bench Press

The classic barbell bench press is a staple:

• High Tension: Full contact with the chest maximizes pec activation.
• Easy Progression: Add weight or reps easily over time.
• Shoulder Concerns: Some lifters report shoulder discomfort, often from overloading.
• Limited Stretch: Barbell stops at the rib cage, reducing stretch compared to dumbbells.
• Verdict: A-tier. A fantastic exercise, but not everyone feels optimal pec activation.

Incline Bench Press

The incline bench press emphasizes the upper pecs:

• Balanced Growth: Recent studies show it matches flat bench for mid/lower pecs while boosting upper pecs.
• High Tension and Progression: Easy to overload with weight.
• Shoulder Issues: Similar to flat bench, some experience shoulder strain.
• Verdict: A-tier. Nearly S-tier, but slight shoulder concerns hold it back.

Flat Dumbbell Press

Dumbbells allow a deeper stretch than a barbell:

• Great Stretch: Dumbbells move past the rib cage for maximum pec stretch.
• Smooth Feel: Less shoulder strain than barbell presses for most.
• Progression Limits: Advanced lifters may max out gym dumbbells (e.g., 100 lbs).
• Verdict: A-tier. Excellent for most, but advanced lifters may face overload issues.

Incline Dumbbell Press

Similar to the flat dumbbell press but with an upper pec focus:

• Deep Stretch: Great for upper pec development.
• Good Feel: Smooth resistance and solid pump.
• Same Limits: Maxing out dumbbells can be an issue for advanced lifters.
• Verdict: A-tier. A top choice for balanced chest growth.

Dumbbell Guillotine Press

A safer version of the guillotine press using dumbbells:

• Deep Stretch: Flaring elbows maximizes pec stretch.
• Safer than Barbell: No risk of dropping a bar on your neck.
• Shoulder Sensitivity: May cause discomfort for some with shoulder issues.
• Verdict: A-tier. Great for those who can tolerate flared elbows; start light.

Smith Machine Flat Bench Press

The Smith machine bench press locks you into a fixed path:

• High Tension: Effective for pec activation, per studies.
• Safe Overload: Easy to push closer to failure without a spotter.
• Less Stretch: Fixed path limits stretch compared to dumbbells.
• Verdict: A-tier. A solid alternative to free weights.

Incline Smith Machine Press

Similar to the flat Smith press but with an upper pec bias:

• Upper Pec Focus: Great for targeting the clavicular fibers.
• Safe and Stable: Ideal for heavy loads and failure sets.
• Limited Stretch: Same stretch limitation as the flat version.
• Verdict: A-tier. Excellent for upper chest development.

Dips

Dips are a compound movement with a massive pec stretch:

• Deep Stretch: One of the best for stretching the pecs.
• Flexible Progression: Use assisted dips, bodyweight, or add weight with a belt.
• Shoulder Discomfort: Some lifters find shoulders cranky with frequent use.
• Less Smooth Feel: Not as pump-inducing as presses.
• Verdict: A-tier. A fantastic exercise, but the feel holds it back from S-tier.

Deficit Push-Ups

Push-ups performed with hands elevated (e.g., on blocks) for a deeper stretch:

• Improved Stretch: Elevating hands allows a fuller pec stretch.
• Good Finisher: Effective for high-rep burnout sets.
• Hard to Overload: Adding weight is tricky and unstable.
• Verdict: A-tier. A great bodyweight option, especially for beginners.

Cable Crossovers

A standing isolation movement for the pecs:

• Big Stretch: Smooth tension throughout the range.
• Solid Pump: Feels great with a strong mind-muscle connection.
• Stability Issue: Standing position can pull you back, reducing tension.
• Verdict: A-tier. Excellent isolation, but stability is a minor drawback.

Seated Cable Pec Flye

A seated version of the cable crossover:

• Stable Stretch: Sitting eliminates balance issues, maximizing pec tension.
• Great Feel: Smooth resistance and excellent pump.
• Slightly Less Overload: Not as heavy as presses, but still progressive.
• Verdict: A-tier. Nearly perfect, but cables limit maximum weight.

Pec Deck Machine

A seated machine flye for pec isolation:

• Stable Stretch: Locked-in path ensures deep pec stretch.
• Good Tension: High tension throughout the range.
• Less Natural Feel: Fixed path may not suit all lifters’ shoulder mechanics.
• Verdict: A-tier. Great for isolation, but cables feel slightly smoother.

Dumbbell Flye

A classic isolation movement lying on a bench:

• Deep Stretch: Excellent for stretching the pecs, especially with partials.
• Recent Research: Stretch is more critical than contraction, boosting its value.
• No Tension at Top: Loses tension when pecs are contracted.
• Verdict: A-tier. A solid choice, but cables provide smoother resistance.

Cable Press-Around

A unique movement pressing cables across the midline:

• Full Contraction: Rare exercise that contracts pecs fully.
• Good Feel: Smooth once mastered, with a solid pump.
• Learning Curve: Can feel awkward initially.
• Verdict: A-tier. A great addition for variety and contraction focus.

S-Tier: The Elite Chest Exercises

These exercises tick all three boxes (stretch, feel, progression) with minimal drawbacks, making them the best for muscle growth.

Machine Chest Press

A well-designed chest press machine is a game-changer:

• Deep Stretch: Provides high tension and a full pec stretch.
• Smooth Feel: Locked-in path maximizes mind-muscle connection and pump.
• Easy Overload: Add weight or reps effortlessly, safer for failure sets.
• Verdict: S-tier. A top choice for all lifters, assuming your gym has a good machine.

Seated Cable Pec Flye

The seated cable flye is the ultimate isolation movement:

• Stable Stretch: Sitting ensures all tension goes to the pecs.
• Perfect Feel: Smooth resistance, massive pump, and great mind-muscle connection.
• Progressive: Easy to add reps or adjust weight.
• Verdict: S-tier. The best isolation exercise for chest hypertrophy.

S-Tier Plus: The Best Chest Exercise

After evaluating all 20 exercises, the Machine Chest Press earns the S-tier plus crown:

• Why It Wins: It delivers a deep stretch, high tension, smooth feel, and easy progression. You can safely push to failure, making it ideal for beginners and advanced lifters alike. The locked-in path minimizes shoulder strain and maximizes pec activation.
• How to Use It: Perform 3-4 sets of 8-12 reps, focusing on a slow negative and full stretch. Add weight weekly as you get stronger. Pair with a seated cable pec flye for a complete chest workout.
• Pro Tip: Choose a machine with adjustable handles to optimize the stretch for your body.

F-Tier Hell: The Worst Chest Exercise

The Plate Press is the least effective chest exercise:

• Why It Fails: It offers no stretch, minimal tension, and awkward mechanics. It’s a social media gimmick with no real muscle-building benefits.
• What to Do Instead: Swap it for a machine chest press or dumbbell press to maximize pec growth.

How to Build Your Chest Workout

To build a massive chest, combine S-tier and A-tier exercises for a balanced routine. Here’s a sample workout for your Alpha Body Studio:

• Machine Chest Press (S-tier): 4 sets of 8-12 reps.
• Incline Dumbbell Press (A-tier): 3 sets of 10-12 reps.
• Seated Cable Pec Flye (S-tier): 3 sets of 12-15 reps.
• Deficit Push-Ups (A-tier, finisher): 2 sets to failure.
• Tips:
  • Rest 60-90 seconds between sets.
  • Focus on a slow negative (2-3 seconds) to maximize stretch.
  • Use a spotter for heavy presses if needed.
  • Watch our YouTube video (Muscle Motivation) for form tips.

Pin this workout to your Pinterest board (Hairy Alphas) and check out our affiliate links for top protein powders to fuel your gains ().

Tips for Hairy Bodybuilders

Hairy bodybuilders face unique challenges, like grooming and showcasing muscle definition:

• Grooming: Trim chest hair to highlight pec striations. Use a body trimmer () for a clean look.
• Posing: Practice chest poses (e.g., double biceps) to emphasize pec size. See our Pinterest board for inspiration.
• Recovery: Use a foam roller ( to reduce soreness and improve pec flexibility.

Common Mistakes to Avoid

• Overloading Too Soon: Don’t ego-lift on bench presses; it can strain shoulders.
• Neglecting Stretch: Ensure full range of motion for maximum pec activation.
• Skipping Isolation: Combine presses with flyes (e.g., seated cable pec flye) for complete development.
• Ignoring Form: Watch our YouTube playlist (Alpha Body Workouts) for proper technique.

Conclusion

Building a massive chest requires choosing exercises that deliver a deep stretch, feel good, and allow progressive overload. The Machine Chest Press reigns supreme (S-tier plus) for its safety, effectiveness, and ease of progression, while the Plate Press flops (F-tier hell) due to its lack of stretch and tension. Use our ranked list to craft a workout that maximizes pec growth, and avoid time-wasters like the hex press or guillotine press.

Ready to sculpt your Alpha Body? Start with our sample workout, watch our YouTube videos for demos (Muscle Motivation), and pin this guide to your Pinterest board (Hairy Alphas) for quick access. Grab top fitness gear through our affiliate links (Shop Now) to fuel your gains. What’s your favorite chest exercise? Comment below and share your progress!