Everyone knows that Monday is the official chest day for almost every gym enthusiast. A countless number of people working out their chest on Monday morning and you see you get no free benches at all. A bodybuilder’s love for his pecs is just incomparable.
So, why despite so much of labour on chest only a few get to see those incredible Terminator gains?
Well to get Superman size chest, you don’t require lifting giant weights; instead you need to follow a dynamic and detailed approach. All the mistakes you need to eliminate to build a muscular chest, right here –
Mistake 1: Your Chest Workout Is Just About Bench Presses & Nothing Else
Bench Presses, whether Barbell or Dumbbell, are undoubtedly one of the best exercises to build a massive size chest. It is in fact among the top ten golden exercises of all time.
However, relying solely on bench presses and skipping the other main chest building exercises like pullovers, flyes and dips will only do harm in the long run. Depending too much upon bench presses may result into shoulder injuries.
So, the purpose of incorporating different moves in a chest workout is to target the chest from various angles so that you get to see overall development of the muscles.
Take a look at – 5 Things Every Young Athlete should do to Build more Muscle Mass
Mistake 2: An Improper Range of Motion
You can get most of the good results just by correcting your range of the movement and focusing on the targeted muscle. People often do away with their range of motion while lifting heavy.
Exercises, for instance, DB flies require a proper range of motion without lending much focus on the shoulders.
An appropriate range of motion along with contracting pecs at the top of each rep will easily get you real muscle gains.
Mistake 3: You Are Not Focusing on the Negative Half (Eccentric) of the Rep
When you surf on the internet, jumping from different bodybuilding blogs to another, you will notice that most of the pro bodybuilders will always suggest focusing equally on both, positive and negative half of the reps.
The reason being that, most of your muscle development lies in the negatives of a rep. Dropping down the weights without any control will not only take away much of the muscle hypertrophy but will also lead you to serious injuries over the period.
So, it becomes crucial to lowering down the weights in each rep with much control and thereby recruit significant amount of muscle fibres.
Take a look at – Professional Lean Muscle Tips for Every Beginner to Follow
Mistake 4: Incorrect Posture
Blame the bad guidance or lack of knowledge, but almost every beginner out there still believes that bench presses have nothing to do with the position of feet, back or shoulders.
Some of them do with legs up in the air while others put all the focus on shoulders and making it look more like a shoulder exercise than a chest.
So, next time when you lie down on the bench for some presses makes sure that you have feet firm on the ground with a slight arc in the lower back and a raised torso.
Mistake 5: Too fewer Reps In A Set
Everyone loves to make others jealous by showing them their 1 Rep Max weights. It is cool but only if done once in a while. If you are going nuts over 1 RM all the time then I’m sorry to say, you are just going away from those hard pecs.
Go for at least 6-12 strict reps per set with total control on the negatives and you will certainly see results.