Guys tend to train chest a LOT.  I see plenty of dudes in the gym who hit chest every day and yet it looks severely under-trained.  Why?  As with everything, the devil is in the details.

Just doing the work is NEVER enough.  How the work is executed is everything.

So if we’re gonna hit chest, let’s hit it right and maybe then we can stop hitting it every day.  Here are my top 5 tips to get things moving and actually get those pecs to grow.

1 – Make sure you’re actually working the pecs

This seems kind of obvious but it’s VERY easy to let the shoulders take over and do a lot of the work.  It’s very easy to turn a bench press into a total body lift, and if you’re interested in moving as much weight as possible there are worse tactics to employ – but if you’re interested in pec development, use a weight that lets you control the movement and focus on the contraction of the muscle you’re targeting.

2 – Keep your shoulders retracted

A pretty universal tip for any press or fly movement.  Pull your shoulders back, pinch your scapula together HARD, and keep them in that position throughout the entire range of motion.  Done correctly, it’ll feel like you’re short-arming things a bit, T-Rex style.  If you lose that retraction, it’s a sign that the pecs aren’t doing the work, or can’t any longer.

3 – Use activation movements

An activation movement is an accessory exercise designed to help “wake up” a stubborn muscle and I like to incorporate these as a warmup into a superset.  You can use something as basic as an isometric squeeze or hold, or something like a lightweight Venn press to get the pecs engaged before moving on to a compound movement like a press.

4 – Focus on the elbows

Pec activation is determined by the relationship (change in angle primarily) between the elbow and shoulder.  The best way to visualize this is to imagine that whatever weight you are moving is being held by/at the elbow instead of in your hand.  Really focus your attention on the change in angle there and the relationship between those two joints.  Whenever you have the chance, capitalize on this in your exercise selection.  Example:  if your gym has a pec deck fly machine with handles and another with pads where the elbows are the placed, the latter is almost always going to provide a better contraction for the pecs.

5 – Practice mind/muscle connection

This is true for every muscle group, but as a bodybuilder you need to be acutely aware of what the muscles in your body do and how to fire them.  When you’re sitting around idly, simulate a pec fly with one arm and feel that pec working and contracting with your free hand.  Getting more accustomed to what a good contraction feels like will help you recruit and use the muscle more effectively in the gym.

Related posts

23 Thoughts to “Top 5 tips for chest training”

  1. Clomid Et Ovulation [url=]viagra france pharmacie[/url] Cephalexin For Horses

  2. Thanks a lot for sharing this with all of us you really know what you’re talking about! Bookmarked. Kindly also visit my website =). We could have a link exchange contract between us!

  3. I haven’t checked in here for a while as I thought it was getting boring, but the last several posts are great quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

  4. Levitra En Horaire [url=]viagra[/url] Viagra Generique 50mg

  5. After I initially commented I seem to have clicked the
    -Notify me when new comments are added- checkbox and from now on each time
    a comment is added I receive four emails with the exact
    same comment. There has to be a means you are able
    to remove me from that service? Kudos!

  6. With every thing that seems to be building inside this specific subject matter, all your viewpoints happen to be fairly radical. Nevertheless, I am sorry, but I can not give credence to your entire theory, all be it exciting none the less. It looks to everyone that your remarks are generally not completely justified and in simple fact you are generally your self not really wholly confident of the assertion. In any case I did take pleasure in examining it.

  7. Thanks a lot for sharing this with all of us you actually know what you are talking about! Bookmarked. Kindly also visit my web site =). We could have a link exchange agreement between us!

  8. What’s Happening i’m new to this, I stumbled upon this I have found It absolutely useful and it has helped me out loads. I hope to give a contribution & assist different customers like its helped me. Good job.

  9. Purchasing Discount Levaquin Best Website In Internet Cod Buy Doxycycline Online 20mg Chewable Viagra Generic [url=]cialis without prescription[/url] Como Conseguir Cytotec En Chicago Uso Viagra Ninos Viagra Paris Vendre

  10. Nice read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch as I found it for him smile Therefore let me rephrase that: Thank you for lunch!

  11. Hello Dear, are you in fact visiting this web site daily, if so afterward you will
    absolutely obtain good know-how.

  12. It’s a pity you don’t have a donate button! I’d certainly donate to this fantastic blog! I guess for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to fresh updates and will talk about this website with my Facebook group. Chat soon!

  13. What i don’t realize is in truth how you’re now not really much more smartly-liked than you might be right now. You are very intelligent. You understand thus considerably on the subject of this subject, made me in my view consider it from a lot of numerous angles. Its like men and women are not fascinated until it’s one thing to accomplish with Woman gaga! Your personal stuffs excellent. All the time handle it up!

  14. Buying Levitra Online Reviews Comprar Viagra Contrareembolso Zaragoza [url=]buy generic cialis online[/url] Viagra Cialis Effetti Propecia O Rogaine

  15. I like what you guys are up too. Such smart work and reporting! Carry on the excellent works guys I’ve incorporated you guys to my blogroll. I think it’ll improve the value of my website 🙂

  16. Today, while I was at work, my cousin stole my iPad and tested to see if it can survive a thirty foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is completely off topic but I had to share it with someone!

  17. Generic Viagra Purchase Kamagra Oral Jelly Legal In Deutschland Donde Comprar Cialis Seguro [url=]cialis tablets for sale[/url] Buy Propecia From Canada

  18. obviously like your web site but you need to check the spelling on quite a few of your posts. Many of them are rife with spelling problems and I find it very troublesome to tell the truth nevertheless I’ll certainly come back again.

  19. Please let me know if you’re looking for a article author for your weblog. You have some really good articles and I believe I would be a good asset. If you ever want to take some of the load off, I’d love to write some articles for your blog in exchange for a link back to mine. Please shoot me an e-mail if interested. Kudos!

  20. miu [url=]casino online slots[/url]

  21. Hello there! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche. Your blog provided us useful information to work on. You have done a marvellous job!

  22. Cialis Hace Efecto Cheapest Cialis 5mg [url=]cheap cialis[/url] Cialis Super Active 100mg

  23. Hey very cool web site!! Man .. Excellent .. Amazing .. I will bookmark your website and take the feeds also…I’m happy to find so many useful information here in the post, we need work out more techniques in this regard, thanks for sharing. . . . . .

Leave a Comment