Do compound chest exercises
Use progressive overload
Train chest 2 times per week
Include flat pressing movements
Include incline pressing movements
Include fly movements
Focus on full range of motion
Control the lowering phase
Pause briefly at the bottom
Squeeze the chest at the top
Keep shoulder blades retracted
Maintain proper bench press form
Use a moderate rep range
Increase training volume gradually
Prioritize recovery and sleep
Eat enough protein
Eat enough total calories
Reduce excess body fat
Improve mind-muscle connection
Fix left-right strength imbalances
Strengthen supporting muscles
Warm up before training
Avoid ego lifting
Track workouts consistently