I. Over-reliance on instruments
Some fitness instructors may tell you that it is easier for a novice to master a chest with a device. However, the novice tends to use the device to practice chest. It seems that the instrument seems to be easy to get started with the dumbbell barbell. It is not so scary.
Although this idea is roughly correct, no matter how advanced the equipment is, its design will not be perfect. Some instruments may feel the chest muscles at some angles. Some of them are a bit awkward, or the shoulders are always first. With the use of force, it is not a problem with good control.
How can it be considered too dependent on the device? If someone else is taking advantage of your usual chest training equipment and you don't understand the temporary change of training methods, then you may be overly dependent on the equipment. 
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Second, ignore the upper chest
Although we can't exercise the upper chest completely, we must attach great importance to the development of the upper chest. You may already know that the upper chest exercise can better train the upper chest, so there is no space to introduce the training action. However, if you want to have a chest that is not well developed, there are still some tips to improve.
On the practice day, you can try to practice the chest in the first training action, and then practice the upper chest in the last training action. This is a technique called Double. In addition, it is also important to avoid trying to avoid exerting force on the forearm in the upper chest training, because it is impossible to completely avoid the forearm.
　
Third, only do barbell bench press
Barbell bench press is undoubtedly the most popular chest exercise, and those positions are always occupied, but this does not mean that the barbell bench press is the only action to practice chest.
The barbell bench press action does not necessarily make the chest muscles the best, except that the triceps of the arm are involved in a lot of weights. The beginning and end of this movement do not make the chest muscles contract the most, so it should be matched with a negative rope or Dumbbells do the work of clamping the chest. At higher levels, you can even alternate the barbell bench press and the gantry or dumbbell clip chest with the "Supersets".
Fourth, practice chest after "arm day"
If you practiced your arm yesterday and the triceps are still hurting, then if you go to practice your chest today, you will probably not be able to make a difference. This problem is ignored by many fitness novices. How to solve it? Of course, it is to avoid excessive use of the triceps before the chest training, and the overall training plan should also be guided by a professional fitness instructor.
However, if you have an in-depth understanding of fitness, you may ask: Since the triceps do not work, the chest muscles will be more involved. How can this be a problem? Indeed, if you practice the triceps first, the chest muscles will use more force, but as you know from experience, this will not work well, because the triceps will still affect your weight, and When the body muscles feel uncomfortable, they always feel that they can't finish.
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