The Best And Worst Chest Exercises (Ranked By Science)

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/...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://journal.iusca.org/index.php/J...