Ranking Bench Press from BEST to WORST | The Bench Press Tier List - Video

Ranking 10 different ways to perform the bench press exercise on a tier list based on the following criteria:

1. Lengthened focused — either by having peak resistance be in a more lengthened part of the range of motion OR allowing the side delts to be stretched during the exercise.

2. Stability — how easy is it to maintain balance and proper form, especially as you approach failure.

3. Ease of Progressive Overload — how convenient and to what increment are you able to increase resistance.

4. Is the exercise pain-free — this goes without saying, pain during an exercise (especially involving joints) is a big red-flag to stop performing that exercise.

All exercises are ranked based on the potential to build muscle.

This is how you should interpret my tier list:
S tier - My favorite exercises, MUST try.
A tier - Highly recommended.
B tier - Decent options. Do them if convenient or limited on equipment.
C tier - Still viable, but do I recommend? Nope.
D tier - Would avoid.

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