5 Make sure your triceps are strong
Front delts might not be the only muscle group holding back your chest gains. Triceps can also be a rate-limiting factor. That’s because your elbows are extending in every kind of multijoint press you do. The triceps aren’t just along for the ride—they’re a primary mover! Which means, of course, that if they’re weak by comparison, every variation of the bench press you do is going to suffer.
The Rx for weak triceps is heavy-duty arm work, especially multijoint exercises (dips, machine dips, close-grip bench presses) for low-to-moderate reps. You might even consider doubling up your triceps work over the course of your split. Just don’t do that arm work the day before you train chest—or worse, immediately before your chest session.