Chest Development Mistakes And Solutions

Lets face it, Chest Development is one of the most popular muscle groups to train. Even I find more enjoyment benching than any other weight lifting exercise. However, performing an exercise you enjoy does not always equal results. So, why is it that many people have a hard time developing the chest? One reason may be common mistakes that are overlooked.

Here are my top 5 mistakes that people make when developing the chest…

Chest Development Mistake #1 – Too Dependent On The “Barbell Bench Press”

How much can you bench press? This question seems to be the bench mark for strength in gyms. A way of determining who is stronger. But for chest development its not how much weight you can bench that will spark growth in your chest, its how you bench the weight.

When used correctly, the bench press can be a great way to put on muscle mass. However, when used incorrectly it will impede muscle growth and can lead to injury.

Chest Development Solutions

Try to vary the weight, sets, reps, angles and even tempo for the bench press.

Sometimes using lighter weights with more reps and sets will spark more growth than heavy one rep sets (max rep).

Chest Development Mistake #2 – Neglecting Upper Chest Training

Often times, the flat bench press is the only angle that is used. Many think the flat bench press will target the entire chest region. While this is true to some extent, what people fail to realize is the upper chest is naturally thinner than the bottom. So experiment with the incline bench press and other angles for maximum chest development.

Chest Development Solutions

Start your chest routine with incline presses with a barbell or dumbbells.

Do the same amount of sets in the upper chest workout as you do in the lower chest workout.

Chest Development Mistake #3 – Too Dependent On Machines

While some people perform too many sets with the free weights on chest day, there are also a group of people which don’t even touch a barbell or dumbbells.

Most gyms have a large variation of press and fly machines. If you use these machines without incorporating any free weights, you will lose a lot of the intensity from the workout. Resist the urge to build muscle mass with these machines. The best chest development exercises will always be free weights.

Chest Development Solutions

Perform mostly barbell and dumbbell (free weight) chest exercises for developing muscle mass.

Leave the machine exercises for detailing or warm ups.

Chest Development Mistake #4 – Partial Movements

When performing any chest exercise, full range of motion is important. It will be more beneficial for muscle growth if you do full range of motion. Control the rep and feel the contractions instead of loading up with heavy weight and pumping out a few partial reps.

Chest Development Solutions

For the flys, feel a stretch on the bottom of the rep and contract the chest muscle at the top of the rep.

Lock out on the presses. This will help contract the chest muscle at the top of the movement.

Chest Development Mistake #5 – Not Stimulating The Muscle

Moving heavy weights without stimulating the muscle will not help with chest development. Using speed and momentum to move the weight will not have the same effect on muscle growth as good form with controlled movements.

Chest Development Solutions

Always use good form. This will help stimulate the muscle for greater chest development.

Control the negatives. This will reduce momentum and help keep focus on the muscle.

Chest Development Final Thought

If you’re having a hard time with chest development, check to see if you are practicing any of the above mistakes and correct them.

Henry Chervenka

Chest Development related information.