CHEST EXERCISE TIERLIST (BY SCIENCE BASED LIFTER)

appreciate anyone who mightve watched this. comment anything u want from me and use my codes so we can make it out of my moms basement ekko code: bigpro 0:00 – Intro: chest exercise tier list setup 0:04 – Ranking system explanation (S+ to F, criteria) 0:13 – Criteria: function, stability, progressive overload 0:37 – Start: what the chest actually does (functions) 0:55 – Horizontal adduction (main chest function) 1:02 – Shoulder flexion (upper chest) 1:09 – Shoulder extension (lower chest function idea) 1:26 – Adduction at end range 1:39 – Push-ups discussion (low tier) 2:37 – Dips (mostly triceps, low chest value) 3:02 – Dumbbell front raise (upper chest/shoulder flexion idea) 4:13 – Dumbbell pullover (lower chest / shoulder extension) 5:46 – Machine dip discussion 5:53 – Pec deck S+ tier explanation 6:06 – Smith machine bench press S tier 6:26 – Floor press explanation 6:34 – Incline bench press placement discussion 7:10 – Machine press importance 7:21 – Converging press explanation (S+ potential) 8:24 – Incline dumbbell fly discussion 8:38 – Cable fly explanation 8:46 – Dumbbell fly placement 9:04 – Dumbbell bench press (A tier) 9:47 – Close grip bench press (triceps emphasis) 10:54 – Decline bench press discussion 11:33 – Close grip dumbbell press 11:42 – Incline dumbbell press 11:58 – Dumbbell fly mechanics explanation 12:06 – Dumbbell bench press placement explanation 12:45 – Final recommendations (what to actually do) 13:38 – Upper chest training (incline presses) 14:09 – Incline angle explanation (30° vs 45°) 15:25 – Program structure (sets, exercise priority) 16:34 – When to use pullover (niche lower chest look) 17:50 – Final recap and advice 18:05 – Outro + Discord + closing