With chest exercises generally the results are quickly visible.
Chest muscles begin to react to any changes in terms of movements, weights and repetitions in a short period of time.
So the majority of fitness enthusiasts are eager when it comes to chest training. But what if we say that by paying a little more attention to your chest workout program, you can achieve even better results?
How to make sure your chest training is effective?
Any combination of standard chest exercises will give you results that will satisfy you for a while. But if you don’t pay attention to some important aspects, as time goes by, there will be a moment when you will notice that your form isn’t complete. Here’s how to avoid that moment and get the most out of your chest workout.
Don’t neglect the upper chest muscles
To achieve a solid shape of the upper body, your chest training should cover the entire chest muscle group. This can be easily done by changing the position on bench when you perform the exercises.
Exercises that are performed on a tilt bench target the upper chest, and exercises performed downward on a tilt bench are targeting the lower chest. Note that it is impossible to isolate the upper and lower chest like you isolate an individual muscles. There is only one chest muscle visible, but it form depends on what exercises you perform.
In any case, don’t expect to have a more visible upper chest muscle after just a few trainings on a tilt bench. In your training plan you should include exercises for both parts of the muscle and stick with them for a longer period of time.
Don’t do the exercises by the same order, that way the part of the muscle that you train last will be less developed than the other one. This is because you work on it when you are already exhausted.
Changing the sequence of your exercises will get you the best results and equally shaped muscle. Of course, you’ll need to take care of your body fats in order for your progress to be visible.
Don’t waste the whole training on the bench press exercises
Bench press is an excellent exercise that can be perform in many different ways, with a bar and dumbbells. However, all these movements are similar and based on pushing the weights, not giving you a full chest training.
If you train exclusively for power (power lifting), then bench press exercises will do the job. But if you want to build muscle mass and shape your chest muscles, then you have to include some more exercises that will activate your chest from different angles activating multiple muscle fibers, which will improve overall muscle growth. Dumbbell flyes and cable crossover are a great example of exercises for this purpose.
Don’t overdo the machine exercises
One of the most common mistakes that are made with chest training is forcing the machine exercises. These exercises certainly have their advantages. If you want to get the most out of your chest training you should focus on bar exercises, exercises with dumbbells, also include pec deck and cable crossover.
This way you will strenghten your stabilizer muscles which are activated only with free weight exercises. Machines also have a movement trajectory that doesn’t allow you to activate the chest muscles from multiple angles.
The best option is probably to do the machine exercises at the end of your chest training. That way you can complement your training with higher weights, which is easily done with machines. If you are tired enough you can end the series without risking possible injury.
Focus on doing the exercises right, not on the weights
The right way of exercising is the most important part of training, particularly when you do your chest exercises. This helps you to get the most out of the training and also reduces the risk of injury. Unfortunately, most of us tend to workout with higher weights, and thus often lose focus on doing the exercise right.
Let your unrealistically high aspirations and your ego out of the gym and exercise with weights your body can bear. Concentrate on doing the exercises properly and on contracting the right part of your chest muscles. Increase the weight amount only when you succeed to accomplish the desired number of reps and sets.
If you don’t have a personal trainer, ask someone to watch while you’re doing the exercises and point out if you make any mistakes. This is the only way you will get the maximum out of your chest training experience.