Evidence
Upper Chest
The definitive ranking of the best bodypart exercises for building muscle
Scoring
Weighted composite score reflecting each exercise’s hypertrophy efficiency, joint safety, stability, and real-world practicality
✧ Gains Per Effort
Measures how much muscle growth you get for the effort invested.
High scores = efficient exercises that yield maximum hypertrophy with minimal fatigue.
✧ Mind-Muscle Connection
Rates how easily the target muscle can be felt and isolated.
High scores = strong internal focus and tension control during execution.
✧ Joint Friendliness
Evaluates stress on joints and connective tissue.
High scores = smooth, joint-friendly motion with low irritation risk.
✧ Progression Ceiling
Reflects how far the movement can be progressively overloaded.
High scores = scalable long-term potential before plateauing.
✧ Resistance Curve Quality
Compares the exercise's resistance curve to the muscle’s natural strength profile.
High scores = aligns with muscle's strength curve + consistent resistance through the full range of motion.
✧ Stability Requirement
Assesses how much external stability the exercise provides.
High scores = highly stable setups that let you focus purely on output.
✧ Setup Friction
Assesses the time, coordination, and physical effort required to set up and initiate the exercise.
High scores = minimal friction before the first rep.
✧ Equipment Accessibility
Measures how easy it is to perform with common gym equipment.
High scores = simple setups available in most training environments.
✧ Range of Motion Clarity
Rates how clearly the start and end of the range are defined.
High scores = clean, repeatable reps with obvious mechanical endpoints.
Gains Per Effort
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Mind-Muscle Connection
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Joint Friendliness
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Progression Ceiling
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Resistance Curve Quality
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Stability Requirement
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Setup Friction
Equipment Accessibility
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Range of Motion Clarity
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Gains Per Effort
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Mind-Muscle Connection
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Joint Friendliness
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Progression Ceiling
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Resistance Curve Quality
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Stability Requirement
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Setup Friction
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Equipment Accessibility
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Range of Motion Clarity
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Gains Per Effort
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Mind-Muscle Connection
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Joint Friendliness
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Progression Ceiling
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Resistance Curve Quality
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Stability Requirement
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Setup Friction
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Equipment Accessibility
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Range of Motion Clarity
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Learn about these bodypart exercises
Mind-Muscle Connection
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What is the bodypart?
In Plain English
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Biomechanical Definition
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Why does the bodypart matter?
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Key functions of the bodypart
Shoulder Flexion
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What makes a good bodypart Exercise?
How to program bodypart training
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Common mistakes lifters make with bodypart training
Flaring elbows
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What Works for bodypart Growth
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Bodypart strength curve
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Interpretation
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