By Myprotein Writer |
Everyone wants a well-developed chest but we all know that it can be a real struggle. There’s no denying that it takes time, effort and dedication.
However, there are a few things you can do to enhance your chest gains whilst training to build up a solid foundation of muscle!
#1 Go decline
This is a great way to further engage your chest muscles. By going decline you don’t use your deltoids as much as you would, say, with a flat bench press. This is due to the fact that the muscle fibres are lined up directly in opposition to the resistance (weight).
✓ Make sure that if you use the decline bench that your technique is on point!
✓ If you go heavy, then make sure you have a spotter.
This is actually applicable for training in general. Don’t just move weight for weights sake, focus on the muscle contracting. This is also known as the mind muscle connection.
If you’re performing an exercise and you don’t feel the muscle contracting, then lower the weight and focus more on your technique and your muscle squeezing together. By doing this you will recruit more muscle fibres when performing an exercise.
Some people make the mistake of performing exercises and reps with bad form or just too much weight. When doing this, in most of the cases, your secondary movers (in this case deltoids and triceps) will carry most of the weight instead of your pecs.
✓ Quality always goes over quantity so leave the ego at the door and perform each exercise with a high quality and proper technique!
#3 Keep it intense
This can be done in several different ways.
For example: you can play with your rest in between sets or you can choose to do dropsets or supersets. A muscle can only grow when your body is under stress and is pushed hard enough for changes to occur.
Your body is a smart machine so if you are constantly doing the same exercises or workout your body will get used to this and often plateau (muscles will not continue to grow).
I suggest switching up your workout routine every 3-4 weeks if possible!
Read more on this: | How Often Should You Change Your Exercise Routine?
#4 Don’t over-train
I’ve been here too, my chest was weak and I thought by training it 3 times a week it would get bigger. But that didn’t happen – but rather created injuries. More in this case is not always better.
Make sure your workouts are well balanced; many people shoot the volume of their chest workouts through the roof and then the volume of their back workout isn’t as nearly as high. Not only will this cause injury but it will cause muscular imbalances.
Keep your weekly split as it is – consistency is key. Your chest will grow!
Take Home Message
Be patient – a great chest won’t grow overnight – that takes time and dedication.
Cut yourself some slack, workout safe and don’t stress it too much!