Here are a few ways you can enhance your mind muscle connection:
1. Check Your Ego At The Door!
One of the most common reasons why people fail to develop a proper Mind-Muscle Connection is because they are obsessed with pushing more and more weight. Forget about how much weight you're pushing, concentrate instead on the quality of each repetition.
2. Warm Up Sets!
Try doing a few warm-up sets (high reps of 15-20) with a very low weight. Close your eyes and concentrate on your target muscles. Concentrate on "squeezing" the weight and pause for a moment at the point of maximum contraction. If you're worried about wasting energy before your working sets, try this on an off day.
3. Perform The Exercise Very Slowly!
You will probably want to use a lighter weight than normal for this. Take 4 or 5 seconds for each of the concentric and eccentric parts of the repetition. Again it helps to pause for a moment at the point of max contraction.
4. Flex Your Target Muscles In Between Sets!
This forces additional blood into your muscles, pumping them up further. You are more aware of your muscles when they're fully pumped, which makes it easier to mentally isolate them.