THICKER CHEST: 4 Mistakes Keeping You Small

One of my biggest frustrations when I first started training was that no matter how strong I got with the bench press or how many push-ups I could do, I still didn’t get a big chest. Eventually, I realized that although I was doing the right chest exercises, I wasn’t doing them in a way that allowed my chest to do most of the work. In turn, explaining my chest mass. Or lack thereof. While my chest is still nowhere near where I want it to be, I do now have bigger pecs ever since I fixed 4 things. So, fix the 4 mistakes I’m about to show you to get a bigger chest. I guarantee during your next workout you’ll finally feel your chest light up and you’ll grow a bigger chest like never before.

The first mistake preventing you from building a big chest: many of you are probably students or full time professionals who sit most of the day, meaning you likely have a hunched-over posture. If you’re locked up in this position, when you press the bar in a bench press, you’ll naturally be inclined to let your shoulders round forward and chest cave in as you push the weight up. The more you let this happen, the more tension is shifted away from the chest and onto the shoulders. There are 2 steps to fixing it. First, work on your mobility to help open up your chest so you’ll be better able to utilize your chest in the first place during any pressing movements. Second, bring your shoulders down and away from your ears, and then retract your shoulder blades by pinching them together as if you had a pencil between them on your pressing movements. Maintain this as you press, and your shoulders will stay pinned back and chest out, enabling your chest to now do the work. Focus mainly on maintaining this retracted position as you lower the weight down.

For bigger pecs, your elbow angle should line up with the majority of your chest fibres. This tends to be at an angle of around 45 to 60 degrees. However, many of you will likely have relatively stronger shoulders and a weaker chest. As a result, your body will be inclined to flare your elbows out as you press to use your stronger shoulders to lift the weight rather than your weaker pecs. To minimize the odds of this happening, use a grip that’s about 1.5x shoulder width. Then, as you bring the bar down, tuck your elbows to roughly a 45 degree angle. And as you press, try to consciously avoid letting your elbows flare out. The same applies for dumbbell presses and even push-ups.

By applying the previous 2 points, you’ll be setting up your form to maximally increase your chest mass. But you’ll want to boost activation even further by using something called the mind-muscle connection. Shift your thinking from pushing and instead to “pulling your arms together” which as a result is what moves the weight up. To re-enforce this, stand with one arm out to the side and the other holding your chest. Bring your shoulder blades down and pinched together like we talked about earlier. Now think about the following 2 points. Point A at your biceps and point B at your inner pec. Use that pec to bring point A to point B while feeling that chest contract with your other hand. Avoid letting your shoulder takeover by keeping your shoulder blades back. Once you start feeling that, try bending your arm as if you were pressing. Apply this to all your pressing movements. Once this “clicks” for you you’ll feel the difference right away.

There is still 1 more mistake that has the power to sabotage your ability to get a bigger chest. What is it? Ego! If you properly apply the tips we went through, you’re going to start actually using your chest when you press. But since your chest is relatively weak compared to your other stronger muscles that usually take over, you’re not going to be able to lift as heavy of a weight as you’re used to. When this happens, don’t let your ego takeover and fall back into bad habits. Realize that now tension is being placed where it should be.

So I hope you were able to see the importance of not just doing the right exercises but performing them in a way that maximizes your efforts when it comes to how to grow a bigger chest. Working smarter and focusing on quality work rather than wasting time in the gym is what we preach at Built With Science. It’s why within our science-based programs, we provide in-depth tutorials for each and every exercise as well as muscle activation drills just like we did with the chest but for all your muscle groups. To gain access and start transforming your body today, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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[JeremyEthier]

What other muscle groups are you struggling with and would like me to cover next? Comment them below and I'll pick the most requested ones! Hope this helps!

[maniac]

This is huge. The problem you described with the shoulders and triceps reaching failure and not feeling enough in chest is what I've been dealing with. Happy to see other people have made that mistake also. Thanks so much for this

[santhosh]

1) Don't let elbow flair out during push up
2)Think about bringing arms together rather than pushing up

[SB-vwtu]

I’m 56 and have been training since I was 17. That is the best explanation on how to bench press correctly I have ever come across. I wish someone told me this back when I started. Thanks, spot on advice.!

[shinobi-no-bueno]

Can confirm, I benched with rounded shoulders for years (whilst simultaneously ignoring my back 🤦) now I have daily shoulder pain

[busslayer]

I was able to develop that mind muscle connection for the chest by consciously trying to relax the delts when pressing instead of trying to focus on the chest. That forced the pecs to take over naturally. Over time then I learned to really focus the chest. I think that mental focus on the chest will then automatically correct those other form issues that were discussed.

[jayanths]

I feel like Jeremy is the most informative and trustworthy fitness YouTuber on the platform. At least for me. I used to struggle to do a single set of 4 clean pull-ups, but watching his video about improving pull up reps, and following his instructions, I went to improve my reps to 4 sets of 10 in just a month. Gonna start implementing these changes to my chest workouts from tomorrow. Still can't believe we're able to get such insightful content for free.

[kamalh]

I have been working out for almost 2 months now and could never feel pain or gains in my chest, the whole time I thought atleast I was doing the right workout with the right form, arching my back like I see others. After following the steps in this video this is the first time I have ever felt chest pain after a workout, I was legitimatley taken back when I felt it after a set. Thank you Jeremy

[ekkomillion]

FINALLY some ACTUAL INFORMATION for people who struggle to activate their chest.
This guy gets a SUB.

[cccsss]

1) Posture
1a) Warm up / stretch
1b) Form
2) Angle
3) Mind muscle connection
4) Use lighter weights

[kanime]

You've just saved me months or even years of frustration. Very well explained. Thank you so much

[mcphoenix]

as a beginner i always did push ups as if i was pushing myself off the ground, using the simple tip u just gave me about thinking of bringing my arms together literally made me realize i never trained my chest til now, u literally changed my whole working out process, ty very much, liked and subscribed

[ProbeJohn]

Where has this info been all my life. First time I've ever felt my chest like that after a bench press. Thank you, much appreciated 🙏

[bmc]

This is the best visual explanation I've seen on how to activate your chest. I've seen people talk about bringing your arms in for chest activation. Until today, I've never quite grasped it. Now I understand completely. Great job...as always. Such good tips.

[pxvl.]

just tried the tipp about thinking of the movement in the right way on push ups, and the difference in the contraction by thinking of bringing your arm to your chest, rather than just pushing, is actually huge. so grateful for your content man, keep it up!

[eliezergarciamorales]

This is the best chest press tutorial I have ever seen. Congrats for the good work, Jeremy. Surely this video tutorial will change many people bad habits in chest lifting.

[pedroc]

That’s the first time someone really explain things such how I should feel when exercising, what movement should I focus on, posture etc.. thank you very much

[mattmanalo]

Been working on correcting my posture/form and your "mind to muscle connection" tip helps a lot! Works every time!

[clav]

This is very helpful! I've been wondering why my back and shoulders are well-developed but my chest doesn't seem to keep up. I will start thinking more about these strategies when I work out.

[maxwellaiello]

The thumbnail is supposed to say “before” and “after” but it looks like it says “be realer”