Growing a muscular chest cannot be attained through shallow methods and wrong techniques. If you can avoid these chest strength training mistakes, then, you are guaranteed of a spectacular powerful chest.
Failure to enfold the thumbs around the bar
Heavy weights can cause the bar to slip from your arm and cause a great damage to your body. Always ensure that your thumbs are wrapped around the bar all the time. Do not get comfortable lifting the weight with a wobbly grip; it might cost your life.
Training your chest with a greater magnitude than the other body parts can lead to an imbalance in the body form. It’s important to have uniformity in all muscle workouts. Not unless the chest is a weak point, it is not a good idea to prioritize its training.
Raising the lower back off the bench
Some people do this while trying to take more weight, which can lead to injuries. The hips and the glutes should always stay on the bench if you want to build good pectoral muscles.
Working on the weight while neglecting the muscles
The right way to exercise is to work on the muscles and not the weight. Focusing on the weight disregards the muscle targets and it’s more of a waste of time.
Too much of barbell bench presses
In as much as the bench presses make excellent exercises, the excessive practice can lead to saggy breasts. This is because the lower pectoral part could increase tremendously and exceed the upper part. Moreover, it predisposes someone to shoulders and arm injuries.
Excessive rotation of the shoulders
According to most beginners, chest presses seem to be easy motions. However, too much rubbing of the shoulders increases the chance of damaging the shoulder joint. In whatever kind of movement, it is imperative to decrease shoulder rotations. Do not risk your shoulders by protracting them when pressing as it could cause a great pain. A good alternative to a bench press that will avoid shoulder rotation is the use of dumb bells.
Neglecting training of the upper chest
If you exercise bench presses more often, chances are, the upper pectoral region will be left out. Incorporating dumb bells during chest strength training is a good strategy to ensure that the upper chest is not neglected.