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Dip Belt
5 Tips to Improve Your Chest Training
Check out the original article over at our chest training page.
Whether you are a seasoned veteran or a gym-newbie, you probably put a strong emphasis on your chest training week to week. Lets face it; girls love a sculpted chest and guys are envious of a massive bench press. Bottom line. The problem is that not all of us can easily pack on the size and strength that we envision ourselves having when we picture our perfect
physique.
It took a long time for me to accept it but I have a stubborn chest. It sucks. When I talk to guys about fitness and lifting, the first question I am asked 90 percent of the time is always the same. "How much do you bench man?" You know what I am talking about, we've all been there. Regardless of your satisfaction with the size and strength of your chest, I'm going to
let you in some tips and tricks that really helped me bust out of that dreaded plateau and take my chest routine to a whole new level.
1. LEAVE YOUR EGO AT THE DOOR
Focus on form. Yeah, sure, someone MIGHT notice if you are throwing up heavy weight on bench but to be completely honest, nobody really cares and if you are using bad form, you are doing nothing more than wasting time. If you are benching, keep your ass on the bench, your back flat and don't flop around like a fish out of water. Work on slow and controlled reps. They will pay off.
2. DUMB IS SMART
If you have never used dumbbells for your chest training, it is time to make a change. Although barbell bench and incline are great for strength and mass, they can put a lot of pressure on your shoulder joints. If you really feel pain in your shoulders using barbells, don't throw it in the back of your mind and try to work through it, that's how your injure yourself. Try switching it up from week to week, incorporating flat and incline dumbbell
press. Additionally, try throwing in some incline flyes to get a good stretch in your upper chest.
3. UTILIZE YOUR BODYWEIGHT
The only way to develop a chiseled chest is to push heavy weight right? Wrong. If you have forgotten about some of the most basic exercises you learned in elementary school P.E. class, it is time to jog your memory. Basic pushups and all of their variations (decline, diamond, etc) do wonders for your chest, as long as you are focusing on form and slow, controlled reps. Dips are another bodyweight chest exercise that you should incorporate if you haven't already. You may find that they put too much pressure on your shoulders. If so, lean even more forward and keep your knees up closer to your body. This will place more of the pressure on your chest. Once you become comfortable and develop more strength, grab a dip belt to move on to weighted dips for that extra oomph. For a nice burnout at the end of your chest training, superset dips and pushups and work to failure.
4. MIND POWER
The mind-muscle connection is possibly one of the most overlooked aspects of getting the most out of your chest training. It wasn't until I started focusing on contracting my chest that I started to see impressive gains. Think about this. You are standing in front of a mirror flexing, posing and looking at your progress (don't be embarrassed, everyone does it). Now think about flexing your chest. Got it? Now picture yourself doing a set of flat dumbbell presses, for example. Do you use various parts of your body to get those extra reps or do you concentrate on contracting your chest to push the weight? If you are confused, work on making the connection with your mind and chest the next time you hit the gym with lighter weight. It might take a bit of time but when you experience that new level of fatigue in your chest, you‘ll know you've figured it out.
5. THINK NEGATIVE
Although you can apply negatives to any exercise, I have found that they are especially useful in busting out of a chest plateau. On the last rep of any set of presses, focus on using the mind-muscle connection to contract your chest and let down the weight as slowly as possible. If you have never used negatives, you will likely find it a great way to fatigue your chest like never before. With flat barbell bench, load a weight that is higher than your one rep max to get in a heavy negative, but make sure you have a spotter to assist you in bringing the weight back up; spotters are essential when using a barbell for negatives.
Hopefully you find these tips helpful. Keep in mind that weight training itself is only a portion of building the physique you desire. Without adequate sleep for recovery and a spot-on diet, you aren't maximizing your potential. With that said, no one body is the same. What works for me may not work as well for you, but using new ways to hit all parts of your chest
and maintaining a solid work ethic in the gym will provide you with results.
Check out the original article over at our chest training page.
About the Author
The people over at Muscle Titans have made it their goal to keep you, the reader, informed of all the happenings in the sport of bodybuilding. Everything from contests, videos, pictures, and interviews are posted on our website. Not just that, but articles about nutrition, training, dieting, etc, are also posted.
Interested? Read more over at Muscle Titans - Bodybuilding Blog
How to Use a Dip Belt