5 Workout Mistakes Because Of Which Your Chest Isn’t Growing
Natural muscle hypertrophy is an excruciatingly long process. It can take years to add just a couple of inches of pure muscle mass to your frame. You have got to be patient and most importantly, pay attention to your training methods. One of the most wrongly trained muscle groups is the ‘chest’. Here are the 5 common mistakes that you need to avoid when you workout your chest next.
1) Trying To Bench Heavy Weight Without Having A Spotter Around
Usually, bench pressing is a war of egos instead of an exercise for pectorals. Dudes can be seen betting on pressing as much weight as possible with absolute disregard for time under tension and correct form. Worst case scenario- they try to bench heavy without having a spotter. Good that you are trying to push yourself but the aim is to recruit the muscle, not your ego. Get a spotter when you are pressing a weight you damn well know can injure you.
2) Pulling A Heavy Bar From The Bench Without Help
Here is the answer, lifting a heavy bar off the bench especially at your very first rep puts a lot of pressure on your shoulder joints. Moreover, most dudes lift the bar while keeping their shoulder externally rotated, which is one of the most risky positions for your shoulder joints to be in.
Correction: Ask the spotter to help you while lifting the bar off the bench for your first rep. Then, you are good to go.
3) Skipping Scapula Retraction
The retraction of the scapula blades before lifting the bar, allows you to keep your upper body firm while puffing the chest out, throughout the movement. This helps you in two things- first is in generating more force which further helps you to lift heavy and second, in the recruitment of the maximum muscle fibers of your pectorals. Therefore, retract your scapula before every rep of your bench press or other chest exercise.
4) Overdoing the machines
Machines have their pre-set pathway which allows better target muscle recruitment. However, as a matter of fact, not all machines are good. A majority of the gyms have inferior quality machines that might hamper your joint health. Their movement pathways are out of order. The situation gets worse when your chest workout majorly depends on the machines. After all, when it comes to range of motion and improving absolute strength, free weights are the best.
Note: For beginners, the prime focus should be on machines for 3-4 weeks at least.
5) Skipping Shoulder Mobility Drills
How do shoulder drills even matters? This is what most of the people think and as a result, screw up their shoulder joints. Understand this- the shoulder girdle is involved in every chest workout, therefore, shoulder drills naturally become imperative. The drills will help you warm up the rotator cuff muscles and will enhance joint mobility. Hence, the chances of getting a shoulder injury minimizes to a great extent.
Correction: Incorporate internal and external shoulder mobility drills before starting your chest workout
Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him here.