Avoid These 3 Newbie Chest Day Training Mistakes

Chest day is a favourite among many gym enthusiasts. The idea of building a strong, defined chest is appealing, and it’s often one of the first goals for those new to resistance training.

However, beginners frequently make common mistakes that can lead to suboptimal results, or worse, injury. In this article, we will dive deep into three major mistakes that novices should avoid during chest day, providing evidence-based recommendations to help you get the most out of your workouts.

Mistake 1: Neglecting Proper Form and Technique

The Importance of Proper Form

One of the most crucial aspects of any workout routine is maintaining proper form and technique, particularly during compound movements like the bench press. Proper form not only ensures that the target muscles are effectively engaged but also minimizes the risk of injury.

A study conducted by Ribeiro et al. (2019) demonstrated that incorrect bench press technique significantly increases the load on the shoulders, which can lead to shoulder impingements or rotator cuff injuries (Ribeiro et al., 2019). The study emphasised the importance of keeping the elbows tucked at a 45-degree angle to the torso and retracting the shoulder blades to stabilise the scapulae.

Common Form Mistakes

• Flaring Elbows: One of the most common mistakes beginners make during the bench press is flaring their elbows outwards. This position can strain the shoulder joint and reduce the effectiveness of the chest workout.
• Arching the Lower Back: While a slight arch in the lower back is acceptable, excessive arching can lead to lower back pain and does not contribute to a better chest contraction. According to Contreras et al. (2015), maintaining a natural arch is beneficial, but overemphasising it can detract from the exercise’s primary focus, which should be the chest muscles (Contreras et al., 2015).
• Lifting the Hips Off the Bench: Another mistake is lifting the hips off the bench during the press. This action shifts the focus from the chest to the lower back and legs, which can result in improper muscle engagement and potential injury.

How to Correct Your Form

To ensure proper form:

• Engage the Core: Keep your core tight throughout the lift to stabilise your entire body. This engagement will prevent your lower back from arching excessively.
• Focus on the Shoulder Blades: Retract your shoulder blades and keep them pressed against the bench. This position provides a stable base for pressing and reduces the risk of shoulder injuries.
• Control the Movement: Don’t rush the lift. Lower the bar slowly and under control, focusing on the stretch and contraction of the chest muscles.

Mistake 2: Overemphasising the Bench Press

The Limitations of the Bench Press

While the bench press is undoubtedly one of the most effective exercises for building chest strength and size, it should not be the sole focus of your chest day routine. Relying too heavily on the bench press can lead to muscular imbalances and neglect of other critical areas of the chest.

A study by Welsch et al. (2005) highlighted that the bench press predominantly targets the middle portion of the pectoralis major, while the upper and lower regions of the chest are less activated (Welsch et al., 2005). This finding suggests that focusing exclusively on the bench press may result in an unevenly developed chest.

Neglecting Other Exercises

• Incline Bench Press: To ensure balanced chest development, it is essential to include variations like the incline bench press in your routine. This exercise targets the upper chest, an area often underdeveloped in those who focus solely on the flat bench press. Research by Trebs et al. (2010) showed that the incline bench press elicits greater activation of the clavicular head of the pectoralis major compared to the flat bench press (Trebs et al., 2010).
• Decline Bench Press: Similarly, the decline bench press emphasises the lower portion of the chest. Incorporating this variation can help achieve a fuller, more defined chest. A study by Barnett et al. (1995) found that the decline bench press is particularly effective for targeting the sternal head of the pectoralis major (Barnett et al., 1995).

Diversifying Your Chest Routine

To avoid overemphasising the bench press:

• Include a Variety of Angles: Incorporate incline and decline presses into your routine to target the upper and lower portions of the chest effectively.
• Add Isolation Exercises: Exercises such as chest flyes, cable crossovers, and dumbbell pullovers can help isolate the chest muscles and provide a more comprehensive workout.
• Focus on Functional Movements: Push-ups, dips, and even kettlebell exercises can help develop chest strength in a more functional manner, engaging multiple muscle groups and promoting overall athleticism.

Mistake 3: Overtraining and Inadequate Recovery

Understanding Muscle Recovery

One of the most common mistakes beginners make is overtraining their chest muscles without allowing adequate time for recovery. While it’s understandable to want quick results, more isn’t always better. Overtraining can lead to muscle fatigue, decreased performance, and an increased risk of injury.

Muscle growth, or hypertrophy, occurs during the recovery phase, not during the workout itself. According to Schoenfeld (2010), muscle fibres experience micro-tears during resistance training, and the body repairs these fibres during rest, leading to muscle growth (Schoenfeld, 2010). Therefore, without sufficient recovery, the muscles cannot repair and grow optimally.

The Dangers of Overtraining

Overtraining can lead to a condition known as overtraining syndrome (OTS), which is characterised by chronic fatigue, decreased performance, and increased susceptibility to injury. A study by Armstrong et al. (2002) found that athletes who overtrained experienced a significant decline in their physical performance and mental well-being (Armstrong et al., 2002).

Signs You Might Be Overtraining

• Persistent Soreness: While some muscle soreness is expected after a workout, persistent or extreme soreness can be a sign that you are not allowing your muscles enough time to recover.
• Decreased Performance: If you notice that your strength or endurance is declining, even though you are training consistently, it may be a sign of overtraining.
• Increased Resting Heart Rate: An elevated resting heart rate can be an indicator of stress on the body and is often seen in individuals who are overtraining.

Strategies for Effective Recovery

• Rest Days: Incorporate at least one to two rest days per week where you focus on activities such as light cardio, stretching, or completely resting. Rest days are crucial for allowing your muscles to repair and grow.
• Sleep: Aim for 7-9 hours of sleep per night. Sleep is when the body undergoes most of its repair processes, and inadequate sleep can hinder muscle recovery and growth.
• Nutrition: Proper nutrition is essential for recovery. Ensure that you are consuming adequate protein to support muscle repair. A study by Morton et al. (2018) recommended consuming approximately 1.6-2.2 grams of protein per kilogram of body weight per day for optimal muscle protein synthesis (Morton et al., 2018).
• Hydration: Staying hydrated is also vital for recovery. Dehydration can impair muscle recovery and performance. According to Sawka et al. (2007), even mild dehydration can lead to significant declines in physical performance (Sawka et al., 2007).

Conclusion

Building a strong, defined chest is a common goal for many fitness enthusiasts, but it’s essential to avoid the pitfalls that can derail your progress. By prioritising proper form and technique, diversifying your chest workout routine, and ensuring adequate recovery, you can maximise your results while minimising the risk of injury. Remember, quality always trumps quantity, and patience, combined with smart training, will lead to the best long-term results.

Key Takeaways

Bibliography

Armstrong, L.E., et al., 2002. Overtraining syndrome: A practical guide. Sports Medicine, 32(3), pp.185-209.

Barnett, C., Kippers, V. and Turner, P., 1995. Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles. Journal of Strength and Conditioning Research, 9(4), pp.222-227.

Contreras, B., et al., 2015. An Electromyographical Analysis of the Muscle Activation Patterns of the Triceps Brachii Muscle during a Variety of Triceps Exercises. Journal of Strength and Conditioning Research, 29(6), pp.1704-1711.

Morton, R.W., et al., 2018. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376-384.

Ribeiro, A.S., et al., 2019. Effect of bench press exercise on shoulder muscle fatigue in different scapular stabilisation conditions: A pilot study. Journal of Bodywork and Movement Therapies, 23(2), pp.318-323.

Sawka, M.N., et al., 2007. American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), pp.377-390.

Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.

Trebs, A.A., Brandenburg, J.P. and Pitney, W.A., 2010. An electromyographic analysis of 3 muscles surrounding the shoulder joint during a chest press exercise at several angles. Journal of Strength and Conditioning Research, 24(7), pp.1925-1930.

Welsch, E.A., Bird, M. and Mayhew, J.L., 2005. Electromyographic Activity of the Pectoralis Major and Anterior Deltoid Muscles during Three Upper-Body Lifts. Journal of Strength and Conditioning Research, 19(2), pp.449-452.