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Bigger chest: 4 Mistakes Keeping You Small

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Rating: 3.3; Vote: 3

One of my biggest frustrations when I first started training was that no matter how strong I got with the bench press or how many push-ups I could do, I still didn t get a big chest. Eventually, I realized that although I was doing the right chest exercises, I wasn t doing them in a way that allowed my chest to do most of the work. In turn, explaining my chest mass. Or lack thereof. While my chest is still nowhere near where I want it to be, I do now have bigger pecs ever since I fixed 4 things. So, fix the 4 mistakes I m about to show you to get a bigger chest. I guarantee during your next workout you ll finally feel your chest light up and you ll grow a bigger chest like never before. The first mistake preventing you from building a big chest: many of you are probably students or full time professionals who sit most of the day, meaning you likely have a hunched-over posture. If you re locked up in this position, when you press the bar in a bench press, you ll naturally be inclined to let your shoulders round forward and chest cave in as you push the weight up. The more you let this happen, the more tension is shifted away from the chest and onto the shoulders. There are 2 steps to fixing it. First, work on your mobility to help open up your chest so you ll be better able to utilize your chest in the first place during any pressing movements. Second, bring your shoulders down and away from your ears, and then retract your shoulder blades by pinching them together as if you had a pencil between them on your pressing movements. Maintain this as you press, and your shoulders will stay pinned back and chest out, enabling your chest to now do the work. Focus mainly on maintaining this retracted position as you lower the weight down. For bigger pecs, your elbow angle should line up with the majority of your chest fibres. This tends to be at an angle of around 45 to 60 degrees. However, many of you will likely have relatively stronger shoulders and a weaker chest. As a result, your body will be inclined to flare your elbows out as you press to use your stronger shoulders to lift the weight rather than your weaker pecs. To minimize the odds of this happening, use a grip that s about 1. 5x shoulder width. Then, as you bring the bar down, tuck your elbows to roughly a 45 degree angle. And as you press, try to consciously avoid letting your elbows flare out. The same applies for dumbbell presses and even push-ups. By applying the previous 2 points, you ll be setting up your form to maximally increase your chest mass. But you ll want to boost activation even further by using something called the mind-muscle connection. Shift your thinking from pushing and instead to pulling your arms together which as a result is what moves the weight up. To re-enforce this, stand with one arm out to the side and the other holding your chest. Bring your shoulder blades down and pinched together like we talked about earlier. Now think about the following 2 points. Point A at your biceps and point B at your inner pec. Use that pec to bring point A to point B while feeling that chest contract with your other hand. Avoid letting your shoulder takeover by keeping your shoulder blades back. Once you start feeling that, try bending your arm as if you were pressing. Apply this to all your pressing movements. Once this clicks for you you ll feel the difference right away. There is still 1 more mistake that has the power to sabotage your ability to get a bigger chest. What is it? Ego! If you properly apply the tips we went through, you re going to start actually using your chest when you press. But since your chest is relatively weak compared to your other stronger muscles that usually take over, you re not going to be able to lift as heavy of a weight as you re used to. When this happens, don t let your ego takeover and fall back into bad habits. Realize that now tension is being placed where it should be. So I hope you were able to see the importance of not just doing the right exercises but performing them in a way that maximizes your efforts when it comes to how to grow a bigger chest. Working smarter and focusing on quality work rather than wasting time in the gym is what we preach at Built With Science. It s why within our science-based programs, we provide in-depth tutorials for each and every exercise as well as muscle activation drills just like we did with the chest but for all your muscle groups. To gain access and start transforming your body today, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below busslayer: I was able to develop that mind muscle connection for the chest by consciously trying to relax the delts when pressing instead of trying to focus on the chest. That forced the pecs to take over naturally. Over time then I learned to really focus the chest. I think that mental focus on the chest will then automatically correct those other form issues that were discussed.
Date: 2022-03-27

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Comments and reviews: 9

mdma
Honestly, bodybuilding is one of the gayest pursuits a straight man can follow.
Fake Tan -Thongs -Obsessed with their appearance -Spends most of his time getting sweaty with other dudes
He is a junkie that probably suffers from mental illness/delusion. It seems like body dysmorphia is really affecting a lot of dudes AND WOMEN lately.
I always eat a trenbologna sandwich before doing exercises I'm bad at. Really helps with form and really perfects my physique after a hard workout of doing stuff I'm bad at!
Don't forget Deca as the mass builder, EQ and Var for the joints, Superdrol for the fullness, and Mast and Winny for contest prep.
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Luboman411
Thank you so much for this! I started getting knee pain doing squats. I didn't know what to do, since I was stretching my legs and knees as much as I could before squatting, but still getting knee pain. It was when I discovered your stretching exercises for the ankles and hips--you rightfully pointed out that the legs and knees were not the problem, but tightly-wound, unstretched ankles and hips that then displaced squatting tension to the knees--that allowed me to squat without any knee pain. So I will DEFINITELY follow your shoulder and chest stretches before doing my bench presses. Again, thank you so much for providing this valuable info!
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532flair
I'll never understand why people listen to lifters who are objectively small. Just because he regurgitates scientific studies done by other people and imbues it with fancy editing. just goes to show that anyone can make it in this industry. Even funnier to realize that he constantly holds his arms in that position in a desperate attempt to avoid making his biceps and lateral delts appear so unimpressive.
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Crazyguy1755
Beginning of the pandemic in 2020, I became over 200 Ibs (the unhealthy way. Now I'm 165 Ibs and lately I've been trying to work on my chest. Thank you to giving very clear and helpful instructions for anyone that wants to learn how to workout and slowly become a pro
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V3n0m917
I retract my shoulder blades and it always helps activate my chest, but that only helps with decline/incline presses. I would also do pushups before or after doing cable flyes. I just think I'm fat and can't develop definition until I keep focusing on a deficit.
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dragonaries
Thank you Jeremy. Tip #4 was always my issue but watching your videos for the past year has helped me a lot. I have learned to leave the ego at the door and my challenge now is with myself. To do better than yesterday. Thanks again for the tips!
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Daud
You deserve a BIG thumbs up man. I have a very week chest and was looking for that kind of video which is made on specific that problem. Well you explained it very well. Huge thanks to you, Surely will focus and fix these mistakes now
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Maniac
This is huge. The problem you described with the shoulders and triceps reaching failure and not feeling enough in chest is what I've been dealing with. Happy to see other people have made that mistake also. Thanks so much for this
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Mario
great videos, I have 2 questions
1. best splits for beginners to gain muscle, and the following splits after being ready to move on
2. how long does it take for the average person to achieve their genetic potential natty?
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