Top 5 Chest-Training Mistakes & How to Correct Them

#2 Under training upper chest

Often occurring in concert with an overreliance on bench presses is an underreliance on exercises that target the upper-pec region. This is the area from your clavicles to approximately halfway down your chest. It gives your torso a higher appearance and visually ties your pecs in with your delts and traps (think Franco Columbu). Pecs are naturally thinner at the top than the bottom, so everyone can prioritize their upper pecs via incline work without fearing that this region will overpower their lower pecs.

Solutions

  • Do incline presses with a barbell or dumbbells first in your routine.
  • In each chest workout, include at least as many sets of upper-chest work (incline presses and flyes) as you do lower chest work (flat and decline presses and flyes, and dips).
  • To focus cable crossovers on your upper chest, perform them with the cables set near the floor, so that you are pulling the handles up and together on each rep.
  • Practice posing your upper pecs with hands-on-hips most-musculars or simply tensing. This will build a greater mind-muscle connection, so you can feel this area contracting on targeted chest exercises.

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