Dealing With Your Stubborn Chest

The chest is an area most people often tend to find lags on a lot of physiques out there. 

You might say, that I train chest hard, I train it the right way but it won't develop. The answer to that is that your approach is too one dimensional AND you are probably making some common mistakes, such as - 

. Pressing through your triceps rather than squeezing through your pecs

. Inviting too much shoulder involvement 

. Moving the weight from A to B instead of focusing on tension 

. Using the same angles

Point by point let me tell you how to fix this!

Pressing not squeezing

When you push the weight rather than "press" it imagine you are tensing your pecs to push the weight away. The difference in "feel" you experience should be noticeable within a matter of reps. This also relates to TENSION. Focus on tensing, tensing and tensing rather than moving that weight from A to B. 

Shoulder involvement

Are you pushing your front portion of your shoulder into the pressing motion? Also, are you letting the weight come too far down so you are pushing through your shoulder? Keep your back PINNED to the bench, shoulders back and push through your chest cavity. Don't come so far down that your shoulders are loaded too much, involving them excessively. 

More Angles 

If you want to build size rather than strength/power then stop using the flat bench as an ego lift and start doing more incline pressing. This is my favored angle to really bring your chest up because you never see someone with a weak chest, but with good upper chest development. 

Try this for now.

You also need to MAKE SURE you are using different rep ranges and training volumes, if you are serious about building size. It is undeniably the quickest way to bring up a weaker muscle group from my experience.