Chest Training Mistakes

Chest Training Mistakes

I will dare to say that the chest is the most trained muscle in the gym, besides abs and arms of course.

Have you noticed that it’s uncommon to see an empty bench press on Monday’s at the gym? The weird fact isn’t that so many people are training hard to develop the pecs, but the weird thing is that it’s rare to see a well-developed set of pecs.

So what’s the deal with all of those people not skipping chest day and yet are still not having developed chest? Well, that might be due to the fact that a lot of people are doing all of the following chest training mistakes.

So, stop wasting countless hours in the gym improperly training your chest and learn which are the most common mistakes.

AN IMAGE OF A SHIRTLESS GUY WITH A TEXT SAYIN CHEST TRAINING MISTAKES

These are the most common chest training mistakes:
#1. Over-doing the bench press

I’m not saying that you should stop bench pressing, but what I’m saying is that there are other exercises too.

You should consider only doing bench presses if you’re doing it for maximum strength ( particularly powerlifting). If that isn’t the case, and your desire is to have a nicely developed set of pecs – that you’ll have to try out different movements too.

Each exercise and overall movement puts pressure on a different muscle group. Which eventually means that a different part of your muscle will develop. And that’s the main reason why you’ll need to have some variety in your workout routine.

Which other exercises you should consider doing?

  • Flat Bench Dumbell Press
  • Flat Bench Dumbell Fly’s
  • Seated Machine Chest Press
  • Dips for Chest
  • Incline Bench Cable Fly
#2. Not Doing the Exercises in Full Motion

This is commonly seen in powerlifters, and the regular gym rats are copying them. But in fact, their purpose of doing this is because they’re strength training. They don’t really care if their chest gets developed or not.

So not doing exercises in full motion is almost the same as not doing them.

Or the other common reason why you might not go full motion is that the weight you’re lifting is way to heavy for you. So it’s almost impossible to do a full repetition properly without shortening the distance.

In order for the muscle to develop it requires you to do a full stretch with the weights. And if you notice that you can’t perform the whole repetition, don’t feel ashamed to decrease the weight.

It’s more beneficial for muscle growth to perform a full repetition movement with a lighter weight than to do half-reps with more weight.

#3. Neglecting your Upper-Chest

Naturally, by our human anatomy, the upper part of our chest is thinner. So it would be a no-brainer to not exercise or to skip it completely. Without it developed the pecs will look a lot smaller and the whole formation looks ridiculous.

Always remember to add at least one exercise for your upper chest in each of your workouts. Your chest will look more fulfilled plus your bench press max will be increased.

Try these exercises for your upper chest:

  • Dumbbell incline flies.
  • Incline bench press.
  • Incline dumbbell press.
  • Medicine ball push-ups.
#4. Overtraining your Chest

Among the other chest training mistakes, this might be the most common one. As I mentioned above, nobody skips chest day, so the reason why it isn’t developing probably is because it gets over-trained.

The chest is a big muscle and it doesn’t require to be exercised more than once per week. Working out your chest once per week allows it to recover for a whole week until the next workout session.

I wouldn’t recommend performing more than five exercises, each having 4 sets per workout session. Consider setting a rule for yourself for that to be the maximum.

Doing anything more than this is over-exhausting your chest and it makes it harder to recover. Which is always the key thing for muscle growth.

#5. Skipping Triceps and Shoulder Workouts

As you probably know, in order to push more weight you need both your triceps and shoulders. Those two along with the chest are your pushing muscles. And having all of them developed will allow you to push more weight in a proper form.

So remember to include at least one or two pushing exercises in both of your triceps and shoulder workouts. This will improve your pushing movement and will allow you to perform better on the bench press.

Boost Your Bench Press With These Tricks

Boost Your Bench Press With These Tricks

If you came here expecting to learn how to boost your bench press overnight – you are in the wrong place.

The bench press is one of the most popular exercises among the gym rats. And it is also a favorite exercise for many people.

That comes with a reason behind it. The more you’re able to bench press, the stronger your overall core gets. Even though it mainly targets your chest, shoulders, and triceps, it’s actually an amazing exercise for your whole upper body.

guy performing a bench press with a spotter

Why would you like to boost your bench press / What are the benefits of having a stronger bench press?

#1 Increased Upper Body Strenght

The following tips that will teach you how to boost your bench press will come in very handy for you.

Having a stronger bench press will actually help you in various other upper body exercises. That’s due to the fact that with its movement you’re activating all of the pushing muscles in your body ( shoulder, triceps, and chest ).

So by having a stronger bench press will eventually boost your performance at all of the exercises that involve pushing.

#2 Your Pecs Will Look Crazy Good

Bench pressing is undoubtedly the best exercises which will make your pecs literally evolve.

The more weight and pressure you put on an exercise with a proper form, the more it’s triggering growth in your muscles.

And so if you’re a gym rat, you’ll probably want that glamorous muscle get developed. If you’re wearing tight t-shirts it will be the first thing everyone notices when they see you.

#3 Boosts Your Daily Activities

If you boost your bench press you’ll undeniably make your daily activities a whole lotta easier.

Your car has stopped working in the middle of the road? Or you have to redecorate your home and move the furniture around? -No problem. You’ll be prepared to push things around because you’ve already spent time at the gym practicing the push movement.

So having a strong bench press isn’t only beneficial in the gym. It’s actually a movement we as humans very commonly use it. And having it strongly developed will be very useful for you even in your everyday life.

This Is How To Boost Your Bench Press:

Besides the fact that you came into this article without knowing any of its context, such as the three beneficial facts why would you want a stronger bench press above. And I’m sure that you must be hyped to find out how to boost it, so let’s begin.

#1. Warm-up before lifting

Yes, I did say warm up before the lift, but I didn’t think about your casual warm-up routine.

Instead, you’re supposed to focus on warming up for the specific movement. But how do you do that?

From now on, you’ll need to focus on lifting with an empty bar / less weight for a couple of sets in order to be properly warmed up for the movement.

  • 10 repetitions with the bar.
  • 30 seconds pause.
  • 7 repetitions with 50% of your max.
  • 30 seconds pause.
  • 4 repetitions with 70% of your max.

After these three sets, your pushing muscles ( triceps, shoulders, chest ) will be prepared for the movement. And the pushing movement will feel a whole lot easier. Which of course will help you boost your bench press a little.

#2. Try different bench press variations

In order to achieve the maximum bench press lift, you’ll have to work on all of the chest heads ( upper, middle and lower).

Try these exercises for your upper chest:

  • Incline Dumbbell Bench Press
  • Incline Cable Fly
  • Decline Push-Up

Try these exercises for your middle chest:

  • Squeeze Press
  • Inner Pec Push-Up
  • Flat Bench Press

Try these exercises for your lower chest:

  • Chest Dips
  • Decline Dumbbell Press
  • Decline Bench Press

#3. Work on your weaker muscles

As I mentioned above, the bench press is executed mainly with the three pushing muscles. So if any of those three is lacking in strength or stability, your whole bench press performance will be weaker.

If you’re able to feel which of your muscles is lacking the strength to provide for the movement then start working on that specific muscle more intensely.

If you’re unable, then just start performing more pushing exercises for both your triceps and shoulders. This will eventually help you to boost your bench press. Having them all developed fully will provide to you in pushing a heavier weight.

Growing and Sculpting Muscle – 3 days workout (workout 3 )

Growing and Sculpting Muscle – 3 days workout (workout 3 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps
Day 2: Chest, Shoulders, Triceps
Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation

• Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

 

 

WORKOUT 3— QUADRICEPS, HAMSTRINGS, CALVES

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Bilateral Push/Knee—Quad Dominant Barbell Squat 5 x 20
Bilateral Pull/Hip—Hamstring Dominant Barbell Romanian Deadlift 4 x 10 to 12 romanian deadlift | killer deadlift exercise variation for legs
Quadriceps/Hamstring Superset Dumbbell Bulgarian Split Squat 3 x 15 each leg forward
Quadriceps/Hamstring Superset Glute Ham Raise    3 x 10
Unilateral/Quad Dominant Dumbbell Walking Lunge 3 x 20 each leg forward
Bilateral/Specialization Barbell Standing Calf Raise 5 x 30

There are numerous ways to work the 3-day split into your week.

ALTERNATING WORK/REST DAYS
Monday: Workout 1, High-Intensity Cardio
Tuesday: Rest
Wednesday: Workout 2, Cardio
Thursday: Rest
Friday: Workout 3, High-Intensity Cardio
Saturday: Rest
Sunday: Rest

3 DAYS ON, 1 DAY OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, High-Intensity Cardio
Thursday: Rest
Friday: Workout 1, Cardio
Saturday: Workout 2, High-Intensity Cardio
Sunday: Workout 3, Cardio

3 DAYS ON, 2 DAYS OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, Cardio
Thursday: Rest
Friday: Rest
Saturday: Workout 1, High-Intensity Cardio
Sunday: Workout 2, Cardio
Monday: Workout 3, Cardio

Related :

Bulgarian Split Squat – One Leg Squat

Romanian Dead Lift

Calf Raise With or Without Weight

Standing Calf Raises

Growing and Sculpting Muscle – 3 days workout (workout 2 )

Growing and Sculpting Muscle – 3 days workout (workout 2 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle group

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps Day 2: Chest, Shoulders, Triceps Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation • Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Vertical Push Barbell Military Press  5 x 10 to 12 
Chest/Shoulder Superset 

Dumbbell Bench Press 

Single-Arm Dumbbell Rear Lateral Raise 

5 x 12

5 x 10 to 12 each arm 

Chest/Triceps Superset

Parallel Dip     

 Feet-Elevated Pushup 

 3 x 18 to 20

  3 x 18 to 20

Triceps Superset 

Lying Pronated Triceps Extension 

 Bench Dip   

 3 x 18 to 20

  3 x 18 to 20

Related :

 Dumbbell Bench Press 

Decline dumbbel press : Images, Guides & Tips

Chest Dips

Weighted Bench Dips