When it comes to chest training, we all like to think we're very excellent at it, especially on Monday (universal chest day!).
Many lifters are not getting the most out of their chest day, despite the fact that it is likely the most popular muscle to train owing to the nature of the exercises and the amazing pump you get.
This post will go through some of the most common mistakes people make on chest day and how to avoid them.
#1: Ignoring the Upper Chest
You must work your entire chest to develop a complete, attractive chest muscle. You should concentrate on the upper and lower areas of your chest to do this.
Simply put, integrating incline motions in your chest regimen will help you focus more on your upper chest. It might also be beneficial to do some decline work to put additional attention on your lower chest.
It's vital to remember that unlike full muscles, you can't isolate your upper and lower chest. Although you can grow different parts of the visible chest muscle by doing different exercises, it is only one muscle.
Remember that just doing a few incline movements for a few workouts will not miraculously transform your upper chest. To notice the gains you've made, you'll need to stick with it for a long time and keep your body fat levels low.
This workout is for men who want to develop a stronger, bigger, and wider chest
✓ Furthermore, if you perform incline exercises later in your workout (for example,) you will never be able to hit them with the same intensity. Instead, mix up your workout regimen by hitting the incline first when you have the most energy. This will keep your upper chest from lagging behind!
Bench Pressing is No. 2 on the list.
Another typical mistake committed on chest day is concentrating entirely on pressing movements. This could be a barbell bench press, an incline barbell bench press, a dumbbell press, or something else else. The problem is that all of these actions are nearly identical, and they aren't truly "testing" or providing a thorough all-around workout for your chest.
Although the bench press is a terrific exercise with many variations, it should not be the exclusive focus of your chest training. If you're lifting solely for strength, such as powerlifting, you'll generally only be doing bench presses, therefore it's fine to skip isolation workouts. If you want to increase your muscular mass, though, you should try some different exercises.
✓ If you isolate your chest with exercises like dumbbell flys or cable crossover, for example, you'll be hitting it from multiple angles, engaging more muscle fibers and allowing yourself to create more muscle.
#3: Excessive Machine Use
This is yet another typical blunder that I encounter on a regular basis. For whatever reason, many lifters appear to be relegated to the gym's machines. Don't get me wrong: they have a place in your workout, but they shouldn't account for the majority of it. In reality, the reverse should be true.
I'd stick to barbells and dumbbells for the most part, then add in one or two "machine" moves like the fly or hammer strength press.
This allows you to strengthen your stabiliser muscles, which are activated when lifting free weights but not when using a machine. Furthermore, free weights allow you to hit your chest from various angles; while, machines are limited to a single arc and action.
✓ Machines can be used as a finisher since you can simply conduct drop sets, or neurological overload sets, to thoroughly tire and finish your chest. Without faffing around with taking weight off or adding weight to a bar, dropping the weight and completing another set is simple.
Form is number four.
The F-word, the terrible F-word. When it comes to any workout or muscle group, form is crucial.
Because chest day is so popular, many people forget to check their ego at the door when they go to the gym and proceed to lift as much weight as they can.
During example, for your working sets on the bench press, you should use a weight that you are comfortable with, progressively increasing the weight for progressive overload. You should lighten the weight if you're only doing half reps or need a spotter for the majority of them.
Read up on how to properly perform each exercise – such as bench press form – and have someone criticize your form. You'll be glad you did it later.
✓ 'Work your muscles, not the weight,' Jay Cutler once stated. This is especially true when it comes to chest exercise. Instead of just shifting the weight, concentrate on engaging your muscles.
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