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5 Biggest Chest-Training Mistakes And How to Correct Them


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Excerpt: https://i.ibb.co/wpTGF4n/CH.jpg It takes a lot of effort to develop a chest. Itís even more difficult if youíre doing it incorrectly. Take these reminders into consideration if you want to avoid being flat for a long time. Donít get me wrong: a good set of abs is attractive (particularly on a woman). However, for most males, having visible abs can sometimes mean that youíre skinny. A powerful chest (which also looks amazing on a lady!) is a greater example of man-muscularity. I

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  1. #1
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    5 Biggest Chest-Training Mistakes And How to Correct Them



    It takes a lot of effort to develop a chest. Itís even more difficult if youíre doing it incorrectly. Take these reminders into consideration if you want to avoid being flat for a long time.



    Donít get me wrong: a good set of abs is attractive (particularly on a woman). However, for most males, having visible abs can sometimes mean that youíre skinny. A powerful chest (which also looks amazing on a lady!) is a greater example of man-muscularity. I find it strange that good arms are plentiful, yet a good set of pectorals is scarce. This is especially odd because many guys put a lot of emphasis on their chests.


    So Iíve put together a list of chest-training no-noís and common mistakes I see at the gym.


    Activating Your Front Delt


    Is your front delt taking over in your chest training? Retracting your shoulders to get a better range of motion and having good posture is what I notice almost everyone doing, as they should. But thereís another step you should be doing with your shoulders. Instead of only retracting your shoulders when hitting the bench, overemphasize bringing your shoulders down as well. This is called retraction and depression. This allows for more chest activation and less deltoid activation.


    Overreliance on Barbell Bench Press


    Barbell bench press is a great compound movement but isnít the best chest isolation exercise. The barbell limits how far out your elbows can move. So, take a step back from the barbell, grab some dumbbells, and focus on the adduction and abduction movements through the chest press. Iím not saying to completely nix the barbell, as it does have its place (particularly with building strength), but if you really want to grow then pick up the dumbbells too.


    Neglecting Full Range of Motion


    Compound movements tend to reduce your range of motion. Lighter weight, full-range-of-motion movements are a great complement to your heavy compound work. To get your chest to grow, be sure to get a good stretch on the muscle by driving through the exercise, as well as muscle contraction at the peak. Getting a full stretch in the muscle while performing an exercise is key to growth: as those muscle fibers tear, by getting some protein and recovery, they will rebuild and grow.


    Not Keeping the Weight in Line with Your Chest


    I see it every day. Someone is doing chest presses, and when they bring the weight up, they aim to bring the weights over their head and get the dumbbells to touch. Instead of bringing the weights in front of your face, drop your shoulders down and keep the weights over your chest. Keep your elbows at a 45-degree angle and keep the range of motion over your chest. Donít forget to contract the muscle!


    Under Training Upper Chest


    Another thing that I notice a little too often: guys just focusing on the bench press. They spend 30 minutes hogging a bench and only do variations of barbell bench press. Then they wrap up their workout, thatís it. Done. They do it with impressive weight, donít get me wrong, But itís still important to hit your chest from various angles and weights. Donít forget to hit those incline presses, flyes, and cable crossovers (set the cables near the floor and pull the handles up and together on each rep).


    With sloppy technique and weak form, you wonít be able to create a large chest. These five frequent training errors (or as I like to call them, ďpec peccadilloesĒ will ensure ďpectacularĒ results! And donít worry, I have more to say on the matter, so be sure to be on the lookout for Part 2.

  2. #2
    HEAD MODERATOR stevesmi's Avatar
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    Re: 5 Biggest Chest-Training Mistakes And How to Correct Them

    a large chest is what draws in the looks
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  3. #3
    ELITE MODERATOR the_alcatraz's Avatar
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    Re: 5 Biggest Chest-Training Mistakes And How to Correct Them

    slow and steady for chest

  4. #4
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    bros good chest info

  5. #5
    Olympian ROIDDERS's Avatar
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    legit top 5 here

  6. #6
    Top 5 Jr. USA Lt/hvy weight Quadsweep's Avatar
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    i like dips for chest myself
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  7. #7
    Chairman Member Ulter's Avatar
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    dips and bench press of course quad

  8. #8
    Elite Mentor e2's Avatar
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    do more slow and steady for chest with push ups

  9. #9
    Elite Mentor 2Thick's Avatar
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    chest pump is where its at imo

  10. #10
    Medical Review Board StevenDarwinMD's Avatar
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    Approved article

    approved source - napsgear

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