A quick exercise to do to help you get that mind-muscle connection right off the start is simply placing your hands together and squeezing as hard as you possibly can.
If you do this, with the arms extended, you’ll already feel the chest muscle being activated.
- 1Grab a plate, pinching it with your palms on both sides
- 2Raise the plate to chest level and keep it in touch with the chest muscles
- 3Push forward, contracting the chest
- 4Slowly return back to the chest
Note: Because of the ability to use such a strong mind-muscle connection with the squeeze, you don’t need to be using a heavy plate. Even a 10 lb. plate should be enough for most guys.