Do you want to have strong, defined and symmetrical pectorals? Would you like to know what are the best chest exercises to achieve this? Do you get bored of always doing the same chest routines at the gym or at home? If the answer is yes, this article is for you.
In this article, I’m going to show you how to get a chest of steel with these varied and effective exercises. I’m going to explain why it’s important to train your chest, what benefits it has, what mistakes you should avoid and what tips you should follow. I’m also going to show you the best chest exercises for pectorals, both compound and isolation, with different angles and equipment. In addition, I’m going to give you some effective and useful chest routines, tailored to your level and goal, and I’m going to tell you how to vary the frequency, volume, and intensity of your workout. As if that wasn’t enough, I’m going to reveal how to train your chest without equipment at home, how to improve the shape and symmetry of your pecs, and how to evaluate your progress and make adjustments. And finally, I’m going to answer the frequently asked questions that people who want to train their chest usually have.
So if you want to learn how to get a chest of steel with these varied and effective exercises, read on and pay attention. I’m sure by the end of this article you’ll have all the information you need to achieve your goal. Let’s go!
Why is it important to train your chest?
Benefits of having strong and defined pectorals
Having strong, defined pecs has many benefits, both aesthetic and functional. Let’s take a look at some of them:
- Improve your physical appearance. Well-developed pecs give you a more athletic, healthy, and attractive appearance. In addition, they help you balance your silhouette and highlight other parts of your body, such as your shoulders, arms, and abdomen.
- Increase your strength and performance. Strong pecs allow you to lift heavier and perform other exercises that involve the chest better, such as pull-ups, dips, or rows. They also help you improve your posture, balance, and stability, and prevent shoulder and back injuries.
- Improve your health and well-being. Defined pectorals indicate that you have a low percentage of body fat, which translates into a lower chance of suffering from cardiovascular disease, diabetes, or hypertension. In addition, training your chest makes you release endorphins, the hormones of happiness, which make you feel better and more motivated.
Common Mistakes When Training Your Chest
Now that you know the benefits of having strong, defined pecs, it’s important to avoid common mistakes that chest trainers often make. Here are some of the most frequent:
- Training your chest too much or too little. Some people believe that training their chest every day or several times a week will make them grow faster, but all they do is overtrain the muscle and slow down its recovery and growth. Other people, on the other hand, neglect the chest and train it once every two weeks or less, which prevents them from progressing and improving their shape. Ideally, you should train your chest once or twice a week, depending on your level, your goal, and your ability to recover.
- Always do the same exercises or the same routine. Another common mistake is to fall into monotony and always do the same exercises or the same chest routine. This causes the muscle to get used to the stimulus and stop responding. It is best to vary the exercises, angles, equipment, order, number of sets and repetitions, weight, rest time, etc. This will keep the muscle in constant challenge and prevent boredom.
- Doing the exercises with incorrect technique. The last mistake, and perhaps the most serious, is to do the exercises with incorrect technique. This can lead to injury, pain, inflammation, contractures, etc. In addition, it can cause you to not work the muscle properly and waste your effort. Therefore, it is essential that you learn to do the exercises with correct technique, that you respect the range of motion, that you control your breathing, that you maintain muscle tension, that you avoid swaying or momentum, etc.
Tips to improve your technique and avoid injuries
To avoid the above mistakes and improve your technique and your confidence when training your chest, I recommend that you follow these tips:
- Warm up well before training. Warming up is essential to prepare muscle and joints for training, increase blood flow, raise body temperature, improve mobility and elasticity, activate the nervous system, and prevent injury. A good warm-up should include cardio exercises, joint mobilizations, dynamic stretching, and specific chest exercises with light weight and many repetitions.
- Choose the right weight for each exercise. The weight you use in each exercise should be the one that allows you to do the number of repetitions you have proposed, without losing technique and without reaching muscle failure. If the weight is too light, you won’t stimulate the muscle enough. If the weight is too heavy, you won’t be able to do the full range of motion and risk injury. Ideally, weight should be a challenge for you, but you should be able to control it at all times.
- Ask a teammate or coach for help. If you’re going to chest train with free weights, such as dumbbells or barbells, it’s a good idea to have someone to help, keep an eye on you, and correct you. This way you can do the exercises more safely, confidently and effectively. A partner or trainer can help you position yourself well, hold the weight, do some forced repetitions, avoid injury, etc.
Best Chest Exercises for Pectorals
Compound Exercises to Work the Entire Chest
Compound exercises are those that involve several muscle groups at the same time, and therefore require more energy, more strength, and more coordination. These exercises are best suited for working the entire chest, as they recruit both the pectoralis major and minor, as well as the shoulders, triceps and core. Here are some of the best compound exercises for the chest:
- Bench press. The bench press is the king exercise for the chest, as it allows you to use a lot of weight and work the entire pectoralis major, especially the core area. It can be done with a barbell or dumbbells, and the angle of the bench can be varied to focus more on the upper or lower chest area. The technique consists of lying on the bench, holding the weight with your hands shoulder-width apart, lowering the weight to touch your chest, and raising it to extend your arms.
- Arm bottoms. Arm dips are another excellent exercise for the chest, as they work the pectoralis major and minor, as well as the triceps and core. They can be done on parallel bars or on a bench, and you can vary the inclination of the body to focus more on the chest or triceps. The technique involves holding on to the bars or bench, lowering your body until your arms are at a 90-degree angle, and raising it until your arms are extended.
- Openings. Openings are an exercise that isolates the chest, but also engages the shoulders and core. They can be done with dumbbells, with a machine or with elastic bands, and the angle of the bench can be varied to work more the upper or lower chest area. The technique consists of lying down on the bench, holding the weight with your hands shoulder-width apart, opening your arms until they are in line with your chest, and closing them until the weight comes together.
Isolation exercises to focus on a specific area
Isolation exercises are those that focus on a single muscle group, and therefore require less energy, less strength, and less coordination. These exercises are best suited to focus on a specific area of the chest, whether it’s the upper, middle, or lower chest. Here are some of the best isolation exercises for the chest:
- Incline press. The incline press is an exercise that mainly works the upper chest area, but also the shoulders and triceps. It can be done with a barbell or with dumbbells, and the degree of inclination of the bench can be varied to increase or decrease the difficulty. The technique is similar to the bench press, but with the bench tilted between 30 and 45 degrees.
- Press declined. The decline press is an exercise that mainly works the lower chest area, but also the shoulders and triceps. It can be done with a barbell or with dumbbells, and the degree of declination of the bench can be varied to increase or decrease the difficulty. The technique is similar to the bench press, but with the bench declining between 15 and 30 degrees.
- Pulley crossovers. Pulley crossovers are an exercise that works the entire chest, but can focus more on the upper, middle, or lower area, depending on the height of the pulleys. It can be done with a pulley machine or rubber bands, and the spacing of the hands can be varied to increase or decrease the tension. The technique consists of holding the pulleys or rubber bands with your hands shoulder-width apart, crossing your arms in front of your chest, and returning to the starting position.
Exercises with different angles to stimulate growth
Exercises with different angles are those that are done by changing the position of the body or weight, and therefore, recruit different muscle fibers and stimulate growth. These exercises are the best way to break the routine and surprise the muscle with new stimuli. Here are some of the best exercises with different angles for the chest:
- Bench press with narrow grip. The narrow grip bench press is an exercise that works the chest, but focuses more on the triceps and inner pectoralis area. It can be done with a barbell or dumbbells, and the weight should be held with your hands shoulder-width apart or less. The technique is similar to the bench press, but with a narrow grip.
- Bench press with wide grip. The wide-grip bench press is an exercise that works the chest, but focuses more on the shoulders and the outer chest area. It can be done with a barbell or dumbbells, and the weight should be held with your hands wider than shoulder-width apart. The technique is similar to the bench press, but with a wide grip.
- Inclined openings. Incline flyovers are an exercise that works the chest, but focuses more on the upper and outer area of the pectoral. They can be done with dumbbells, with a machine or with elastic bands, and should be done with the bench inclined between 30 and 45 degrees. The technique is similar to openings, but with the bench sloping.
Effective and Useful Chest Routines
Chest Routine for Beginners
If you are a beginner and want to start training your chest, I recommend that you follow this effective and useful chest routine. This routine is based on basic and compound exercises, which will help you develop a good base of strength and muscle mass. The routine should be done once a week, and you should rest at least 48 hours between each session. The routine is as follows:
- Barbell bench press. 3 sets of 10 repetitions, with a weight that allows you to do the repetitions with good technique and without failure. Rest for 90 seconds between each set.
- Arm bottoms. 3 sets of as many repetitions as you can, with your own body weight. If it’s too easy for you, you can add weight with a weighted vest or backpack. If you find it too difficult, you can do them with your knees flat on the floor or with your hands on a bench. Rest for 90 seconds between each set.
- Dumbbell openings. 3 sets of 12 repetitions, with a weight that allows you to do the repetitions with good technique and without failure. Rest for 90 seconds between each set.
Intermediate Chest Routine
If you already have experience training your chest and want to progress further, I recommend you follow this effective and useful chest routine. This routine is based on varied exercises and with different angles, which will help you stimulate the growth and definition of your pectorals. The routine should be done twice a week, and you should rest at least 72 hours between each session. The routine is as follows:
- Dumbbell bench press. 4 sets of 8 repetitions, with a weight that challenges you, but that you can control at all times. Rest for 120 seconds between each set.
- Barbell incline press. 4 sets of 10 repetitions, with a weight that challenges you, but that you can control at all times. Rest for 120 seconds between each set.
- Dumbbell decline press. 4 sets of 12 repetitions, with a weight that challenges you, but that you can control at all times. Rest for 120 seconds between each set.
- Pulley crossovers. 4 sets of 15 repetitions, with a weight that allows you to do the repetitions with good technique and without failure. Rest for 90 seconds between each set.
Chest routine for advanced
If you’re already an expert at chest training and want to take your workout to the next level, I recommend following this effective and useful chest routine. This routine is based on advanced exercises and high-intensity techniques, which will help you increase the volume and definition of your pectorals. The routine should be done twice a week, and you should rest at least 96 hours between each session. The routine is as follows:
- Barbell bench press. 5 sets of 5 reps, with the maximum weight you can lift. Rest for 180 seconds between each set.
- Incline dumbbell press. 4 sets of 8 repetitions, with a weight that challenges you, but that you can control at all times. Rest for 120 seconds between each set.
- Barbell decline press. 4 sets of 10 repetitions, with a weight that challenges you, but that you can control at all times. Rest for 120 seconds between each set.
- Dumbbell openings. 4 sets of 12 repetitions, with a weight that allows you to do the repetitions with good technique and without failure. Rest for 90 seconds between each set.
- Superset of arm bottoms and pulley crossovers. 3 sets of as many repetitions as you can in each exercise, with no rest between them. Rest for 90 seconds between each set.
- Drop set of inclined openings. 3 sets of 15, 12 and 10 repetitions, reducing the weight in each set, with no rest between them. Rest for 90 seconds between each set.
Chest exercises to define and gain volume
If you want to achieve a more defined and voluminous chest, in addition to doing the right exercises, you should take into account other factors that influence muscle development, such as diet, cardio and advanced techniques. Here are some tips to help you achieve your goal:
- Adjust your diet to achieve your goals. To define and gain volume in your chest, you need to follow a diet that provides you with the calories, macronutrients, and micronutrients you need. To define, you must consume fewer calories than you expend, to create a caloric deficit that will make you lose fat. To gain volume, you must consume more calories than you expend, to create a caloric surplus that makes you gain muscle mass. In both cases, you need to consume enough protein, which is the nutrient that builds muscle, and also carbohydrates and healthy fats, which give you energy and regulate your hormones.
- Incorporate cardio and HIIT exercises. Cardio and HIIT exercises are those that increase your heart rate, oxygen consumption, and calorie burn. These exercises are very useful for defining and gaining volume in the chest, as they help you eliminate the fat that covers the muscle, improve your endurance and aerobic capacity, accelerate your metabolism and stimulate the release of anabolic hormones. You can do cardio and HIIT exercises like running, jumping, swimming, cycling, etc., and you should do them at least two to three times a week, preferably after your chest workout or on separate days.
- Use advanced techniques such as drop sets, supersets, and rest pause. Advanced techniques are those that increase muscle intensity, stress, and damage, resulting in greater stimulation for growth and definition. These techniques consist of doing more repetitions, more sets, or more exercises, with less weight, less rest, or less time. Some of the most effective advanced techniques for the chest are drop sets, which consist of reducing weight in each set without resting; supersets, which consist of doing two exercises in a row without resting; and the rest pause, which consists of making a brief pause between each repetition. You can use these techniques at the end of your chest workout, to give it an extra touch of intensity and congestion.
The most complete and varied chest exercises
Dumbbell chest exercises
Dumbbell chest exercises are those that are done with weights that are held in the hands, and that allow greater freedom of movement, greater muscle activation and greater safety. These exercises are very complete and varied, as they can be done with different weights, angles, and grips. Here are some of the best dumbbell chest exercises:
- Dumbbell bench press. It’s the same exercise as the barbell bench press, but with dumbbells. This makes it easier to work on balance, coordination and stability, and to avoid possible imbalances or asymmetries between both sides of the chest.
- Incline dumbbell press. It’s the same exercise as the incline barbell press, but with dumbbells. This makes the upper chest area work more, and avoids possible injuries to the shoulders or wrists.
- Dumbbell decline press. It’s the same exercise as the declining barbell press, but with dumbbells. This makes the lower chest area work more, and avoids possible injuries to the shoulders or wrists.
- Dumbbell openings. It’s the same exercise as machine or rubber band openings, but with dumbbells. This makes the pectoralis minor work more, and avoids possible injuries to the elbows or joints.
- Incline dumbbell openings. It’s the same exercise as incline openings with a machine or rubber bands, but with dumbbells. This makes the upper and outer chest area more workable, and avoids possible injuries to the elbows or joints.
Barbell chest exercises
Barbell chest exercises are those that are done with a barbell that is held in the hands, and that allow for greater weight bearing, greater strength, and greater power. These exercises are very complete and varied, as they can be done with different weights, angles, and grips. Here are some of the best barbell chest exercises:
- Barbell bench press. It is the king exercise for the chest, as it allows you to use a lot of weight and work the entire pectoralis major, especially the central area. You can vary the angle of the bench to focus more on the upper or lower chest area.
- Barbell incline press. It is an exercise that mainly works the upper chest area, but also the shoulders and triceps. The degree of inclination of the bench can be varied to increase or decrease the difficulty.
- Barbell decline press. It is an exercise that mainly works the lower chest area, but also the shoulders and triceps. The degree of bank decline can be varied to increase or decrease the difficulty.
- Bench press with narrow grip. It is an exercise that works the chest, but focuses more on the triceps and the inner chest area. Hold the weight with your hands shoulder-width apart or less.
- Bench press with wide grip. It is an exercise that works the chest, but focuses more on the shoulders and the outer area of the pectoral. Hold your weight with your hands wider than shoulder-width apart.
Chest exercises with machine
Chest exercises with a machine are those that are done with a machine that guides the movement, and that allow for greater concentration, greater isolation and greater safety. These exercises are very complete and varied, as they can be done with different weights, angles, and grips. Here are some of the best chest exercises with a machine:
- Chest press with machine. It’s the same exercise as the bench press, but with a machine. This makes the pectoralis major more workable, and avoids possible injuries to the shoulders or wrists. You can vary the angle of the machine to focus more on the upper or lower chest area.
- Incline press with machine. It’s the same exercise as the incline press, but with a machine. This makes the upper chest area work more, and avoids possible injuries to the shoulders or wrists. You can vary the degree of inclination of the machine to increase or decrease the difficulty.
- Decline press with machine. It’s the same exercise as the decline press, but with a machine. This makes the lower chest area work more, and avoids possible injuries to the shoulders or wrists. You can vary the degree of declination of the machine to increase or decrease the difficulty.
- Machine openings. It’s the same exercise as openings, but with a machine. This makes the pectoralis minor work more, and avoids possible injuries to the elbows or joints. You can vary the angle of the machine to work more on the upper or lower chest area.
- Machine-inclined openings. It’s the same exercise as inclined openings, but with a machine. This makes the upper and outer chest area more workable, and avoids possible injuries to the elbows or joints. You can vary the degree of inclination of the machine to increase or decrease the difficulty.
Chest exercises with elastic bands
Chest exercises with elastic bands are those that are done with resistance bands that are held in the hands, and that allow greater adaptability, greater mobility and greater versatility. These exercises are very complete and varied, as they can be done with different resistances, angles and grips. Here are some of the best chest exercises with rubber bands:
- Chest press with elastic bands. It’s the same exercise as the bench press, but with elastic bands. This makes the pectoralis major more workable, and avoids possible injuries to the shoulders or wrists. You can vary the angle of the elastic bands to focus more on the upper or lower chest area.
- Incline press with elastic bands. It’s the same exercise as the incline press, but with elastic bands. This makes the upper chest area work more, and avoids possible injuries to the shoulders or wrists. You can vary the degree of inclination of the elastic bands to increase or decrease the difficulty.
- Decline press with elastic bands. It’s the same exercise as the decline press, but with elastic bands. This makes the lower chest area work more, and avoids possible injuries to the shoulders or wrists. The degree of declination of the elastic bands can be varied to increase or decrease the difficulty.
- Openings with elastic bands. It’s the same exercise as the openings, but with elastic bands. This makes the pectoralis minor work more, and avoids possible injuries to the elbows or joints. You can vary the angle of the elastic bands to work more on the upper or lower chest area.
- Inclined openings with elastic bands. It’s the same exercise as inclined openings, but with elastic bands. This makes the upper and outer chest area more workable, and avoids possible injuries to the elbows or joints. You can vary the degree of inclination of the elastic bands to increase or decrease the difficulty.
Chest exercises without equipment at home
How to Do Pushups Correctly
Push-ups are the most basic and effective exercise for chest training without equipment at home. Push-ups work the entire pectoralis major and minor, as well as the shoulders, triceps, and core. To do push-ups correctly, you need to follow these steps:
- Get into a plank position. Rest your hands on the floor, shoulder-width apart or a little wider, and extend your arms. Rest your feet on the floor, hip-width apart or a little wider, and extend your legs. Keep your body straight, aligned from your head to your heels, and contract your abdomen.
- Lower your body until your arms form a 90-degree angle. Bend your elbows and lower your body slowly, maintaining control and tension. Don’t let your elbows open too wide, or your body sink or arch. Lower your arms until your arms are at a 90-degree angle, or until your chest is almost touching the ground.
- Raise your body until your arms are extended. Push off the ground with your hands and raise your body quickly, maintaining control and tension. Don’t let your elbows lock, or your body sink or arch. Climb up until your arms are extended, but without losing contact with the ground.
- Repeat the movement as many times as you can. Do as many repetitions as you can, without losing technique and without failing. Take a deep breath, inhaling as you go down and exhale as you go up. Maintain the pace and cadence, and don’t stop between repetitions.
How to Modify Push-Ups to Increase Difficulty
If pushups are too easy for you, you can modify them to increase the difficulty and challenge. Here are some ways to do this:
- Add weight. You can add weight to your body with a weighted vest, backpack, book, water bottle, etc. This will make you have to exert more force and work your chest more.
- Change the angle. You can change the angle of pushups to focus more on one area of your chest. If you raise your hands, for example, on a bench, a chair, or a wall, you will work your lower chest area more. If you elevate your feet, for example, on a bench, a chair, or a bed, you will work your upper chest area more.
- Change the grip. You can change the grip of push-ups to work more on an area of the chest If you put your hands together, for example, making a diamond with your fingers, you will work more on the inner and middle chest area. If you spread your hands, for example, more than shoulder-width apart, you’ll work more on the outside and side of your chest.
- Change the pace. You can change the pace of push-ups to increase muscle intensity and stress. If you do the push-ups faster, you’ll work more on power and explosiveness. If you do the push-ups slower, you’ll work more on resistance and tension.
How to Use Everyday Objects to Train Your Chest
If you don’t have rubber bands, dumbbells, barbells, or machines, don’t worry, you can use everyday objects you have at home to train your chest. Here are some examples of objects you can use and how to use them:
- Books. You can use books to do chest presses, opens, or push-ups. To do chest presses, you can hold a large, heavy book in your hands and do the same movement as with a dumbbell or barbell. To make openings, you can hold two small, light books in your hands and make the same movement as with dumbbells or elastic bands. To do push-ups, you can place a book under each hand and do the same movement as with the floor, but with a greater range of motion.
- Bottles of water. You can use water bottles to do chest presses, openings, or pulley crosses. To do chest presses, you can hold a large, filled water bottle in each hand and do the same movement as with dumbbells or a barbell. To make openings, you can hold a small, filled water bottle in each hand and do the same movement as with dumbbells or rubber bands. To make pulley crosses, you can hold a small, filled water bottle in each hand and make the same movement as with pulleys or rubber bands, but crossing your arms in front of your chest.
- Towels. You can use towels to do chest presses, openings, or pulley crosses. To do chest presses, you can roll up a large, thick towel and hold it in your hands and do the same movement as with a dumbbell or barbell. To make openings, you can roll up two small, thin towels and hold them in your hands and make the same movement as with dumbbells or elastic bands. To make pulley crosses, you can roll up two small, thin towels and hold them in your hands and make the same movement as with pulleys or rubber bands, but crossing your arms in front of your chest.
How to Do a Breast Routine at Home Without Getting Bored
If you want to do a breast routine at home without getting bored, I recommend you follow these tips:
- Vary exercises, angles, grips, and rhythms. As I have already told you, varying the exercises, angles, grips and rhythms is a way to break the monotony and surprise the muscle with new stimuli. So don’t hesitate to try different types of push-ups, presses, openings and crosses, and change the position of your hands, feet, body and weight. You can also change the speed, cadence, and rest time of each exercise.
- Combine chest exercises with other muscle groups. Another way to make your chest routine at home more fun and complete is to combine chest exercises with other muscle groups, such as the shoulders, arms, abdomen, or legs. This will work your whole body, burn more calories and improve your fitness. You can do circuits, supersets, trisets or pyramids, alternating chest exercises with exercises of other muscle groups.
- Listen to music, watch a series or podcast, or work out with someone. Finally, one way to make your chest routine at home more enjoyable and motivating is to listen to music, watch a series or podcast, or work out with someone. Music helps you set the pace, boost energy, and improve your mood. The series or podcast helps you to distract yourself, learn and be entertained. Training with someone helps you share, compete and have fun.
Chest Exercises to Improve Form and Symmetry
How to Identify and Correct Muscle Imbalances
Muscle imbalances are differences in the size, strength, or shape of muscles on both sides of the body, which can affect aesthetics, performance, and health. Muscle imbalances in the chest can be caused by several factors, such as poor posture, injury, dominance of one side over the other, a lack of variety in exercises, etc. To identify and correct muscle imbalances in your chest, you should follow these steps:
- Evaluate your chest. The first thing you should do is evaluate your chest, to see if there is any difference between the right and left sides, both in size, strength, and shape. You can do this by looking in the mirror, measuring your chest circumference, weighing the dumbbells you use, or doing a strength test, such as the number of pushups you can do with each arm.
- Identify the cause. The second thing you need to do is identify the cause of your muscle imbalance, so you know what’s causing it and how to fix it. It could be that you have poor posture, that you have suffered an injury, that you use one side more than the other, that you always do the same exercises, etc. Be honest with yourself and acknowledge your habits and mistakes.
- Fix the problem. The third thing you need to do is correct the problem, to balance your chest and improve your shape and symmetry. You may need to improve your posture, you may need to recover from an injury, you may need to use equal weights on both sides, you may need to vary your exercises, etc. Be consistent and patient, and follow a plan of action appropriate to your case.
How to Improve the Mind-Muscle Connection
The mind-muscle connection is the ability to feel and control the muscle being worked, and to focus attention and intention on it. The mind-muscle connection is very important for improving the shape and symmetry of the chest, as it helps you to activate the muscle more, to do the exercises with better technique, to avoid compensation or cheating, and to stimulate growth and definition. To improve the mind-muscle connection, you should follow these tips:
- Mira el músculo que estás trabajando. Una forma de mejorar la conexión mente-músculo es mirar el músculo que estás trabajando, ya sea directamente o a través de un espejo. Esto te ayuda a visualizar el movimiento, a concentrarte en el músculo y a corregir tu postura.
- Touch the muscle you’re working. Another way to improve the mind-muscle connection is to touch the muscle you’re working on, whether it’s with your hand, a finger, a towel, or a rubber band. This helps you feel the muscle, contract it more, and isolate it better.
- Breathe properly.
- Stretch and relax your pectorals after training. One way to improve chest shape and symmetry is to stretch and relax your pecs after training, as this helps reduce tension, pain, inflammation, and contractures, and improve circulation, recovery, and flexibility. You can do static, dynamic or assisted stretching, and massage, self-massage or foam rolling.
- Evaluate your progress and make adjustments. One more way to improve your chest shape and symmetry is to evaluate your progress and make adjustments, as this helps you see if you’re achieving your goals, spot your strengths and weaknesses, and modify your plan of action. You can evaluate your progress from time to time, for example, every month, using different methods, such as photos, measurements, weights, strength tests, etc. And you can make adjustments to your training, diet, rest, etc., depending on the results you get.
- Warm up well before training. As I have already told you, warming up is essential to prepare the muscle and joints for training, and to prevent injuries. Don’t skip the warm-up, and do cardio exercises, joint mobilizations, dynamic stretches, and specific chest exercises with light weight and many repetitions.
- Improve your technique and posture. As I have already told you, technique and posture are essential to do the exercises with good form and good safety. Don’t use excessive weight, don’t lower your weight more than necessary, don’t open your elbows too much, don’t hunch your back, don’t lift your feet off the ground, etc. Maintain a neutral and aligned position, and control the movement at all times.
- Strengthens the external rotators of the shoulder. The external rotators of the shoulder are small but important muscles, which are responsible for stabilizing and protecting the shoulder, and preventing impingement from occurring. To strengthen the external rotators of the shoulder, you should do specific exercises, such as external rotations with dumbbells, elastic bands or cables, and face pulls or pulldowns to the face.