Building chest muscles: Why your pectoralis muscles are flat

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Building chest muscles: Reasons for flat pecs

Pectoralis muscle is a large muscle in the upper chest. The two pectoralis muscles are commonly known as pecs. These muscles create the bulk of the chest. Every fitness enthusiasts work hard to develop pecs. They practice a different type of exercises to grow these muscles. The bulky chest makes your appearance muscular as well as attractive. Unfortunately, some people have flat pecs muscle despite following all the exercises. There are some reasons for the flat pecs. You must be aware of these reasons, so you can work accordingly and develop pecs muscles. (Also read: How can you load more weight during bench press exercise)

Building chest muscles: Reasons for pecs muscles.

  • Too much focus on one rep max
  • Your feet aren’t grounded
  • Your torso position is off kilter
  • You’re using the wrong grip
  • You’re not using the full range of motion
  1. Too much focus on one rep max

    Ways to develop pecs muscle
    Building chest muscles: Practice 7-12 reps of bench press to develop pec muscle.

    Many people focus how much weight they can lift in a single bench press rep instead of 7-12 rep in a set. Unless you are a powerlifter, stop lifting maximum weight in one rep and focus on 7-12 reps in one set. (Also read: How to get bigger and stronger arms)

  2. Your feet aren’t grounded
    Many people believe that lifting feet up in the air while practising bench press is more effective. But doing this is wrong, to reap maximum results from bench press place your feet on the ground.
  3. Your torso position is off kilter
    To increase pecs muscles it is mandatory to practice bench press while keeping upper body in proper position. For better results keep your ribcage high and a slight arc in the lower back.
  4. You’re using the wrong grip
    To gain maximum results from the bench press, it is mandatory to hold the bar with right grip. Always hold the bar with shoulder width or slightly wider apart.
  5. You’re not using the full range of motion
    Many people did not use the full range of motion and practice half reps. This is wrong and will not help grow pec muscles. For better results light touch the bar to the chest and then push straight up to lockout.

Don’t miss to read: Tips to Add More Chest Mass and Improve Bench Press

Despite following proper exercise many people have flat pecs muscle. In this regard, you must be aware of the reasons, which are not allowing you to develop pecs muscle. You can also read this article in Hindi.

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