Tips on Chest Training
By Bobby Aldridge, CPT, LWMC, and the M&F Staff
Breathing: Don’t hold your breath during execution to prevent blood pressure spiking. Breathe out on the exertion (concentric phase) as you pass the most difficult point in the lift, commonly about halfway up.
Range of Motion: Always strive for a complete ROM, but going too far can damage the structural integrity of the joint. Stay within the boundaries discussed in each exercise description.

Grip Width: Typically, a wider grip on barbell exercises hits the pecs most effectively, but varying it with barbells as well as machines will hit the fibers somewhat differently.

Speed: Use a strong but controlled speed of execution, always keeping the movement under control. You can vary your speed from slow to quick from time to time to shock the muscle and to stimulate both fast- and slow-twitch muscle fibers, but always stay in control.

No Bouncing: Never bounce a weight off your chest. Lighten up and do it with muscle, not momentum.

Locking Out: As you press weights to full extension, consciously squeeze the working muscle without locking out your arms or using a ballistic motion that can hyperextend your elbows.

Order: Work your chest before your triceps and/or shoulders, which are assisting muscles that, when fatigued, will detract from your chest workout.

Variety: Don’t stick with the same routine year-in and year-out. Vary the exercises, the order, the angles, resistance, etc. A stale routine never produces results. Work your muscles in different ways for optimal growth. Over time, try every exercise listed here, and interchange them in your routine from time to time to keep your workouts fresh and your body growing.

Get a Spotter: No matter how heavy you go when you train with a barbell, as you fatigue the weight can get stuck on your chest — or worse. A spotter can help you with a couple of extra reps and, more importantly, ensure a barbell doesn’t come crashing down on your chest.