Not all chest exercises are created equal — and some may be wasting your time (or worse, your shoulders). Dr. Mike and IFBB Pro Jared Feather take a no-nonsense look at popular pec movements and reveal which ones truly deliver, and which are more bro-science than biomechanics.
TL;DR
- Overrated: Pec fly machine, incline dumbbell press (as usually done), decline cable crossovers, hammer strength press, dips (in certain contexts)
- Underrated: Low-incline cambered bar bench, deficit pushups, barbell bench press (with proper technique)
- Focus on movements that offer stability, a deep stretch, and strong progressive overload potential
Rethinking “Popular” Chest Exercises
Just because an exercise is everywhere on Instagram doesn’t mean it’s great. Movements like the pec fly machine and incline dumbbell press often fall into the “default chest day” trap. They’re not inherently bad, but they’re often done poorly — partial range of motion, ego lifting, or neglecting proper setup.
Similarly, the hammer strength press is called out for its awkward resistance profile — easier at the bottom, crushing at the top — and uncomfortable setup. It's a gym staple, but not a biomechanically friendly one.
The Gold Standards: What to Use Instead
Underrated gems like the low-incline cambered bar bench offer better control, deeper stretch, and a smoother bar path. It mimics the dumbbell press but with added safety and consistency. Deficit pushups — often dismissed for being too “basic” — actually allow for an incredible pec stretch, scalable intensity, and minimal joint stress.
And the barbell bench press? It’s making a comeback. While it's fallen out of favor due to injury fears, the truth is poor technique and ego loading are the real culprits. When executed with control and moderate reps (think 10–15), it becomes one of the best mass builders around.
Why Mechanics Matter
Across the board, Dr. Mike and Jared emphasize one principle: prioritize exercises that give you the most tension at the lengthened position. That’s where hypertrophy is made. Movements that emphasize the peak contraction — like fly machines or crossovers — often waste energy at the easiest part of the rep.
The goal isn’t to look cool with a mirror-facing cable crossover. It’s to grow muscle with exercises that support full range of motion, load management, and progressive stimulus.
Takeaways: Upgrade Your Chest Day
If your chest day hasn’t changed in years, it might be time to audit your routine. Swap ego-driven movements for those that actually fit your structure, training goals, and biomechanics. You’ll train smarter, reduce joint stress, and build bigger pecs.
Love the exercises they called overrated? No worries — just use them better. Love the underrated ones? Start giving them a regular place in your program. Your chest will thank you.
