Biggest Chest Training Mistakes (that keep you small forever) - en

Listen, if you eliminate all the chest training mistakes I'm about to show you

right now, you are guaranteed to grow your chest. Because the real reason why

most people can't grow their chest isn't genetics. It's because they keep doing

these trivial mistakes that just ruin everything. And the saddest part of this

all is that these mistakes are so easy to fix. So, let's take a look at the

biggest chest training mistakes. What is, in my opinion, the number one chest

training mistake is when you let your chest collapse. This is literally such a

big deal that I can't even put it into words because it's quite literally

impossible to build a big chest if your chest is collapsed all the time. Plus,

your shoulders will get absolutely massacred if you keep doing all the

chest exercises with your chest caved in. So, what you need to do is push your

chest as high up as you can instead of your chest being completely caved in.

Holding your chest up at all times is the main thing that makes it possible to

build a big chest. And you will see that even more later when we get to the other

mistakes because it's all connected. You can imagine having your chest up as the

main building block that all the chest training is dependent on really because

if you fail to keep your chest up, it's like a domino effect which will cause

everything else to fall apart. So this is the number one cue that you have to

remember. Instead of caving your chest in and hurting your shoulders, try to

push your chest as high up as you can. And it doesn't matter if you are doing a

barbell bench press, an incline dumbbell bench press, or some kind of chest

isolation exercise utilizing cables or machines. You just need to push that

chest up. It's really, really crucial because if you fail to do that, your

chest will be small forever. Which segus perfectly into the next mistake, which

is not getting the full stretch of the chest. You know, that's the moment at

the bottom of the rep where you really just feel all the chest muscles

activating. But this is once again only possible if you already have your chest

up and you utilize the full range of motion. I challenge you to try to get a

full stretch of the chest when your chest is collapsed. It's physically

impossible, but immediately when you push your chest up, your chest instantly

activates and you can enjoy all the extra gains that the stretch brings with

it, which is another thing that you should drill into your head. The stretch

of the muscle is one of the biggest factors when it comes to building

muscle. And not only just for chest building, but pretty much for any body

part. But you can only get the maximum stretch if you utilize full range of

motion. If you do the bench press, for example, you have to go all the way down

and touch your chest because that bottom part of the rep is where you get that

incredible stretch. And this is especially true when you are using

dumbbells because when you bench with a barbell, you can see really easily that

you are hitting the full range of motion because the bar has to touch your chest

in order to achieve a full range of motion. But in the case of dumbbells,

it's not that simple. And I'm pretty sure that most of you right now who are

benching with dumbbells are not going as deep as you could have. So the next time

you go bench press with dumbbells, try to pay attention to the bottom of the

rep and see if you can manage to go just a little lower than before to get more

out of that stretch. It might not seem like that big of a deal, but those

couple of inches that you are missing out on is exactly where most of the

gains are hiding. So, don't miss out on that because I already told you how big

of a deal the stretch of the muscle is. This is not the place to take shortcuts

because skipping the most important part of the exercise is a guaranteed way of

keeping your chest small forever. But if you don't want to keep your chest small

forever, I would highly recommend taking a look at some of my training plans.

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understand with thousands of satisfied users. You can just take a look at

couple of the reviews and I'm sure that you will find it very helpful as well.

So, if you would like to join thousands of people who have already made the

decision to stop guessing and get on the routine that will give them results,

then check the first link in our description. I'm sure that you will not

regret it. All right, now let's go back to the video. The next thing that is a

crucial mistake also stems out from your chest just being completely caved in.

You absolutely need to get into the arch position which will prevent your chest

from caving in and also it will protect your shoulders from getting completely

slaughtered because when you get into the arch position you push your chest up

as high as you can and all the load will get shifted to your chest instead of

your shoulders which is exactly what you want. To get into the arch position,

push your chest as high as you can and squeeze your shoulder blades together

while pushing your traps into the bench. And then you hold this position for your

whole set. If you do this correctly, your back won't be laying flat on the

bench like before. But it's going to have this nice little arch. Then you

just have to be careful to hold this position for your whole set. Because a

very big mistake that people that try to learn how to arch make is that yes, they

get into the correct arch position at the start of the set, but as soon as

they do one rep, the whole arch position just falls apart completely. So, make

sure that you stay in that position for the whole set. In the best case

scenario, you can just whip out your phone and film your sets. That's always

super helpful. The next mistake I want to talk about can be very dangerous if

neglected, and that is flaring out your elbows during pressing exercises. in the

most extreme cases to almost a 90deree angle, which means that your body will

be in this weird T-shaped position. To be honest, just talking about this makes

my shoulders hurt because this is a super fast way of messing up your

shoulders forever, and shoulders is something that you really don't want to

mess up because sadly, the damage is usually lifelong. So, doing exercises

correctly should be your number one priority. Not only that, it's literally

impossible to train your chest in this weird T-shaped position because all the

load is being put directly on your shoulders, but just the overall position

of the shoulder is so awkward for pressing that you are basically

guaranteed to injure yourself. And I don't think I even need to mention that

if you press like that, you can't even really press any respectable weight and

you will get absolutely zero stretch of the chest. So instead of benching in

this awkward T-shape, try to imagine it as an arrow instead. This is heavily

reliant on your scapula being tucked in, aka getting into the arch position

because that is basically half of the job. And when you get into the arch

position, you just tuck in your elbow slightly to form the arrow shape and you

are ready to go. Now, we need to talk about the bar path because this is a

mistake that goes so overlooked it's absolutely crazy. When you are pressing,

you should never push the bar forward because this is just going to completely

mess up the whole press. Not only that, the leverage is just so much worse when

you press the bar forward, but you are also in a much bigger risk of injuring

yourself. So when you are pressing, you need to press the bar up and slightly

back and not forward. But when you lift the bar off of your chest, don't make

the mistake of going back immediately. You first need to go up and then

slightly back and not the other way around. Because if you just put the bar

on your neck right away and then press up, it will be much more difficult to

lift and you are just waiting to get injured. So, if you follow all the tips

I laid out in this video, I'm sure that you will finally start seeing some great

chest gains. But I don't want you to just acknowledge these tips. I want you

to go ahead and drill them into your head and actually use them. The next

time you go work out your chest, you should knowingly think about what you

learned here today and try to apply it in your own workout. just completely

dismiss the attitude of course I'm not doing these mistakes and actually be

honest with yourself because I can guarantee you that you think that you

are not guilty of any of these but if I saw a video of you bench pressing I

would be like dude you are literally doing half of the mistakes I said in

that video. So try to keep your head open because there is always something

that you can learn. Even I tried to do that well after over a decade of going

to the gym because none of us will ever be done learning. That's the beauty of

bodybuilding. Thanks for watching. Please consider

subscribing if you found this video helpful. And I will see you next time.

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