The chest is an area that tends to lag on a lot of physiques out there. The majority of guys struggle in this area, despite best efforts of spending hours upon hours lifting in the gym. In this article I'll be sharing tips on avoiding lagging chest gains and boosting general chest growth.
The questions you should really be asking yourself
Is your approach too one dimensional? And are you making any of the following common mistakes:
- Pressing through your triceps rather than squeezing through your pecs
- Inviting too much shoulder involvement
- Moving the weight from A to B instead of focusing on tension
- Using the same angles
Here’s how to correct that!
Pressing not Squeezing
When you push the weight rather than "press" it, imagine you are tensing your pecs to push the weight away. The difference in "feel" should be noticeable within a matter of reps. This also relates to TENSION. Focus on tensing, tensing and tensing rather than moving that weight from A to B.
Keep your back PINNED to the bench, shoulders back and push through your chest cavity. Don't come so far down that your shoulders are loaded too much, involving them excessively.
If you want to build size rather than strength/power; stop using the flat bench as an ego lift and start doing more incline pressing. This is my favored angle to really bring your chest up because you never see someone with a weak chest, but with good upper chest development.
You also need to MAKE SURE you are using different rep ranges and training volumes, doing the same thing week in week out wont be effective long term. It is undeniably the quickest way to bring up a weaker muscle group.