Bench Press Hypertrophy Tier List

There's nothing better than a good tier list. Here's my Bench Press tier list for hypertrophy min/maxers, because I like to go in-depth.

S TIER:
Dumbbell Decline Bench Press, Dumbbell Incline Bench Press

For building size, these two variations are so good, they invalidate every other lift on this list. The Incline + Decline combo will stimulate the most fibers in your chest. Dumbbells will minimize or fix left/right imbalances. Dumbbell benching offers an increased range of motion in the bottom position, compared to barbell benching. Increased range of motion = more fiber recruitment and better development.

These two lifts arguably invalidate most/all overhead pressing exercises too, because they give you all the Front Delt work you need and Front Delt work is the main reason most people do an overhead press.

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A TIER:
Barbell Decline Bench Press, Barbell Incline Bench Press, Dumbbell Flat Bench Press

Good lifts, but less optimal. Barbell Incline and Decline are inferior to the dumbbell variations because of decreased range of motion and forced, strict pronation, which results in less positioning options for shoulder comfort.

The one advantage Barbells have over dumbbells is better microloading options, but this doesn't make up for the advantages that dumbbells have, in this situation.

The Dumbbell Flat Bench Press is an inferior lower chest exercise compared to the Decline variation and probably about as good as Barbell Decline.

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B TIER:
Barbell Flat Bench Press

Not bad, just suboptimal. Flat is for lower chest, but studies prove that Decline does the job better. Already discussed why barbells are less ideal than dumbbells for bench pressing.