8 bug workout errors
No muscle group suffers from a poor training program and the wrong technique, just like the muscles of the chest. What are the mistakes between you and the chest of your dreams?
Author: Bill Geiger
Monday is the day of training the chest, and this means that you will have to wait for your turn at the bench for bench press. Take turns, friends.
But what if there is no need for an alternative universe? What if you have a lot of different options for structuring a breast training? It turns out that you do have them.
Discard the shackles of obsolete habits that inhibit the development of your pectoral muscles! Start by studying the eight mistakes that you should never allow on the day of training your breasts!
1. Do not train deltas or triceps directly in front of the muscles of the chest
The pectoral muscles are considered to be one of the largest, and the multi-joint bench press works very effectively, as well as triceps with deltas. The last thing you need is to start a chest training with weakened triceps, because you worked them first, or they were shackled by the strength after the previous workout. The same applies to deltoid muscles. If the auxiliary muscle group is depleted by training, it's easy to guess which muscle will fail first when you start the chest exercises.
On the day of the breast, you want to drive the pectoral muscles to failure, and not be bound by hand fatigue or soreness in the triceps or shoulders. When you begin breast training, the freshness of these muscle groups should be a priority.
Solution: Do not train deltas and triceps at least two days before the pectoral muscles. This will help you dramatically improve the workout of your chest!
In addition, plan a training session in such a way as to work out other extensors after the chest, rather than up. That is, do "chest and shoulders", and not "shoulders and chest." And if you train triceps on the day of the breast, first always the chest, and then – the triceps.
2. Do not get attached to certain shells
You can stomp on the spot, using the same shells for many months and years in a row. If every breast training you started with the bar, it may be time to change the strategy! Many great breasts muscles are built using other types of equipment, especially dumbbells. Each option has its own advantages, which you can use to make variety in your workouts.
Of course, dumbbells are more difficult to control, but, in fact, this is good. They allow each side to work independently and offer a greater range of motion in both the upper and lower phases of each exercise. In addition, dumbbells provide much greater freedom for the shoulder joints, which makes them a good choice if you experience shoulder pain when doing bar press.
Many experienced bodybuilders went so far as to completely abandon the bar. You do not need such drastic measures, but if you lift the dumbbell bench press to the rank of the main breast exercise for a while, your chances of seeing the result will increase dramatically. Since dumbbells load the muscles of the chest slightly differently from the bar, they can ultimately increase the total volume of the chest more than the barbell.
And if you ignore the classic bodybuilding like crossover or exercises in the simulator – or carry them out of your sleeves – consider it your duty to take them more seriously. Both exercises provide an excellent opportunity to add a quality load on breast days without the risk and risk associated with balancing heavy weight above the head against fatigue.
3. Do not stick to the horizontal bench
On Mondays around the bench for bench press there is some gravitational field, which in many halls is expressed especially strongly. This is all the more strange since the press on the horizontal bench is a cool builder of the chest muscles, but far from being the only one, and not necessarily the best. And as in the case of any exercise, over time, its influence on muscle growth is steadily declining.
To solve the problem, it's enough to switch from old tested tricks to something new! Try to begin breast training with an alternative multi-joint movement. For example, there is nothing wrong with starting with a bench press on an incline bench, which in the usual situation you do in the middle of training.
Suppose, on a bench with a negative bias, you can squeeze 100 kg 8 times, when the exercise goes third in your plan. Performing it first, you can raise 100 kg 11 times, or, possibly, squeeze 110 kg 7 times.
Now you are working on the lower fascicles of the chest muscles with a completely unusual volume or intensity, and this becomes a growth stimulus. For mid-level bodybuilders who are faced with a drop in productivity, such a simple change can cause a new growth where the beaten bench press on a horizontal bench has long failed.
4. Do not bench on a bench with a fixed slope
Of course, this is not always possible to avoid, and most of us started from a bench with a fixed slope. But over time it can lead you to disappointment.
Why? Depending on the manufacturer, fixed benches can be very steep. What happens when the press on the bench with a positive slope becomes more vertical? Bench press begins to remind the press above the head, which means that a significant part of the load falls on the smaller and weaker front deltas, rather than on the pectoral ones. I think you know the sensation of burning in deltas after a hard approach on an incline bench.
From this there is a simple remedy. Instead of practicing on a fixed bench, go to a bench with an adjustable tilt. You can easily reduce the degree of slope, slightly or substantially. Most adjustable benches can be set in position from 0 to 45 degrees, and I advise you to use all options!
No one has ever said that you should swing your chest on a horizontal bench and a bench with a certain positive and negative slope. One approach is to perform with a slight slope (15 degrees), others – with an average (30 degrees) slope, and still others with a high slope of 45 degrees.
5. Do not turn hand pressure into a press
Quite naturally your desire to take the greatest weight during the training of the chest, but with the performance of the hand of such tactics becomes especially counterproductive. You begin to look for a way to accomplish movement, and you do this by turning a single-joint exercise into a multi-joint exercise. Incredibly common phenomenon.
Learn the patterns of movement when you bring your hands to perfection and lock your elbows in a slightly bent position throughout the entire set. The nature of the knowledge of the hands is that you can not physically lift a large tonnage in them, so avoid the information that eventually turns into a press. You just do more approaches to the movement that you have already done, and reduce the most important stretch of pectoral, which is achieved when the information of the hands is properly executed.
6. Do not bend / unbend elbows during crossover
The problem is similar to the previous one, but it is so common when working with a rope simulator, which deserves a separate mention.
As in the case of hand information, fixing the elbow joints in a slightly bent position is a key moment in the crossover. This means that the hands should stay some distance from the trunk during movement, and you should cut only the pectoral muscles to bring them together. If your elbows are bent at an angle of 30 degrees at the top, they should be bent at an angle of 30 degrees and down!
Of course, it is much easier to press and lift more weight, but better save heroic approaches with a record tonnage for bench presses when they can generate the greatest anabolic stimulus. If someone scoffs at the weight that you use in a crossover, it just shows that he does not understand anything about what he is talking about. Use a weight that you can control, and do not allow the extension of elbows.
The width of the grip is another area in which many are slipping into a routine. Some bodybuilders have used a wide grip for years, like powerlifters, even if they never thought of participating in a weightlifting competition. Others make the bench press only with a narrow grip, although at the same time they lift much less weight than they could.
Which option is the right grip? Both. When newcomers go to intermediate level, and then go on to the status of experienced athletes, they begin to use different bend angles and equipment types on the days of breast training for the sake of full muscular development. But the variety of training incentives does not end there. When you grasp the bar with a narrow or wide grip, you also change the training stimulus. For example, a narrow grip in the bench press works triceps and internal bundles of pectoral muscles. A very wide grip is more likely to affect the external parts of the chest muscles and the shoulder girdle, and the triceps are less involved.
When taking the bar or the handle of the simulator, remember that both extremes (a very wide and very narrow grip) will most likely make the exercise more difficult than you are used to. But the difficulties are great! Experimenting with different options of grip – and with the other options mentioned in the article – you can breathe new life into the training program, the validity of which has long expired.
The concept of breast training seems relatively simple: lower the weight to the chest and squeeze it upward until the arms are straightened. But apparent "simplicity" rarely tells the whole truth.
Instead, experts will tell you that in the negative phase of the movement you have to squeeze the shoulder blades into the bench to stabilize the shoulders. This will allow the pectoral muscles to stretch to a greater extent, which means that the load on the deltas will decrease, and the muscles of the breast will increase. It is this distribution of the load that we are trying to achieve. You will understand that everything is right when you see a bulging chest during the projectile lowering.
Work on blading the blades in light weight approaches so that it becomes a habit. This movement you can use with any equipment and when doing bench presses at any angle.