Chest Work Out Tips (must see)

Tips bigger growth:
1) Make sure the form is correct
2) Slow motion prolong contract for growth
3) Mind-muscle connection: Contract the pec muscles whilst training
4) Exhaust the chest first with isolation chest workout like over head, flies, pec dec or cable flies, before benching.
5) Benching is the core exercise for chest growth
6) Post chest burn workout can involve chest press machine to reduce triceps usage or isolation chest workout in part (4)

How to avoid injury:
1) When benching, do not flare your elbows out (90 degrees and above), keep it closer to the ribs (around 45 degree) to avoid shoulder injuries.
2) Rotator cuff injury is due to constant movement in one direction which cause rare and tear ligament. Make sure you get rest days for joint recover and to exercise the opposite movement to stabilise the joint and avoid ligament to be pressed in one direction.

Form:

Foot grounded, arch back, tramps lean & supported (shoulders retracted and not extended), mind focus on chest contraction 

Tips for benching:
Many people chest workout but do not activate the chest muscles. Mainly because the form is wrong. Here are correct pointers for a good form:
1) Do not flare out elbows, keep it tucked in within 45 degrees of ribs. Flaring out will focus on shoulder muscles and can cause rotator cuff injury.
2) Lower the shoulders towards the bench by pinching together the scapula muscles
3) With dumbells move it inwards
4) Make sure you contract your pecs at the end of your push, this cause the growth.