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Chest -Non Responder- Solution (PECS WON-T GROW)

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Rating: 4.0; Vote: 1

t respond to normal training and resist growth is actually pretty common. The reason for this however can be boiled down more to the way you perform your chest exercises in your chest workouts than it can on your genetics, and that-s a good thing. In this video, I-m going to show you one of the most common mistakes made in chest workouts that is limiting the response of your pecs to the exercises you are doing for them. To illustrate this, literally, I am breaking out the muscle markers to show you why this occurs. When you look at the anatomy of the chest you quickly realize just how close in proximity and function the front deltoid is to that of the pectoralis muscle. Because of this close relationship, there is a tendency of the deltoids to want to dominate the movements that are supposed to be performed primarily by the chest. Look no further than the classic bench press exercise. When you lie either in the flat bench or incline bench position, the setup of your shoulders in relation to the chest is key. You have likely heard that you need to keep your shoulder blades pinched together and your shoulders down and back. This doesn-t just apply to the beginning of the movement but throughout the movement. This is critical because doing this provides not just stability to the shoulder joint but it allows the pecs to be the main drivers of the exercise. I demonstrate this with the use of the markers and by drawing out both the front deltoid muscle and the upper pec fibers. When you press up, if you allow your shoulders to protract forward during the press you will see that the deltoid moves into a more prominent or forward position in relation to the pecs. This is a mistake. When placed in this up front position, they are more equipped to take on the load of the chest exerise that you are performing and the delts will quickly dominate the movement. While this is good for the hypertrophy of the shoulders it is taking away from the development you are seeking in your chest. Instead, you must make sure that the first line of defense in any movement is the chest. You can assure you are doing this by keeping those shoulders down and back, but more importantly, lifting your sternum up and sticking your chest out at the same time. If you can always keep your chest more proud of your shoulders, then you will be assuring yourself that the chest is taking on the brunt of the chest exercise while the shoulders are relegated to the more supporting role they should have. I show you how this applies to not just the bench press and incline bench press exercises but virtually all of the major chest exercises. In the bodyweight equivalent, the pushup, the same thing applies. Most of us tend to push up and allow our chests to sink back as the arms press away from our body and the shoulders drift in front of the chest. Do it instead the way I-m showing you here and while you may find that you can do fewer pushups, you will be getting much more out of them in the process. Same thing goes for dips as well. On this exercise however, not only are you going to get more activation of the non-responder chest muscles but you are going to be putting your shoulder in a much safer position. Doing dips while allowing your shoulders to round forward is a recipe for shoulder disaster that you want to avoid at all costs. So you can see, before you start blaming your genetics for why you can-t build a bigger chest first look to your form and see if you aren-t doing what I am showing you here. Fix it quickly and then look to take your results to the next level by applying the same critical evaluation of everything you are doing in the gym. The ATHLEAN-X Training System, available at is designed to help you to get the most out of your training by getting you working out like a pro athlete
Date: 2022-04-22

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Comments and reviews: 10

Nicholas
i practice these benching techniques but have yet to feel sore in the chest after a bench sesh. my chest gets worked but never feel sore because i feel like my shoulders help out too much. i have to hit the cables and chest press to feel real contraction only in my chest. I practice Jeffs bench technique and still i feel like its a 50/50 effort beteween my chest and shoulders. ive learned to except that, and do a lot more with cables now on chest day.
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Anton
Hi, thank you for the excellent videos. I started training again after 4 years and I am struggling to keep my shoulders from protruding even when I am relaxed. Should I maybe work on Rhomboid and trap before I rectify my bench tech. I also struggle with shoulder pain when I bench. Plz help me. When I try to save my shoulders by keeping them back and low when doing the bench press I don't feel my chest at all. What am I doing wrong?
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-_DiGiTaL
This guy has a chest that isn't aesthetically nice imo. Not rippin on him, he clearly knows what he doing, I just don't like the line through his chest that shows his diff chest muscles. Since starting to work out, I notice my pecs are developing this line too. Is this genetic or can it be trained away? Any info on this issue would be great as I can't find any anywhere or even a name describing this subject.
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patrickdabs
As a skinny dude with pretty nice arms and the saddest chest ever, this has made a huge difference in just a few weeks of adjusting how I do my reps. I look way more balanced and There-s a huge drop in shoulder pain when I push heavy 1 rep maxes, and endurance is hugely improved when I go for max reps on push-ups just by learning to distribute the load properly.
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El
This was an amazing video. Now that all my workouts are at home I've noticed a significant deflate of my pecs. Thankyou for getting on the floor and showing how to do this with pushups. I noticed that since the goal is to keep your chest out and open you never locked out at the top so the chest stayed under constant tension.
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Serkan'-n
as an amateur mens physique competitor in Turkey, I always struggle with my chest. I was placed 3 times 5th place in my division and I said myself after every competition '' I need chest development ''. Now I am watching this and did some push ups at home. OMG! I can not wait to hit chest day at gym. Here we go thanx mate!
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Mickey
This explanation may have just sorted me out. The weakness in my chest is a direct result of the weakness in my back. Instead of focusing on squeezing my chest, focus on squeezing behind my shoulders, pushing my sternum out, then the pressing movement just becomes chest driven. Just did 3x20 pushups to test.
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Daniel
What if the left shoulder is a lot higher and forward than the right (the right is so far back and down that the lower trap and rhomboid are overworked) and yet the pec on the left side is way bigger? Seems like the more I try to retract my already retracted shoulder, the less I feel it in my chest? Halp?
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EpicIntro
Thanks! Although I still can't get this right, even if I press shoulders back I don't feel any chest muscles doing the work, only shoulders hurting. Even inclined pushups don't feel right. Is it because I just have zero muscles in my chest? This makes me so aggravated: D
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Ashwin
I am having problem with my upperback and shoulders That my shoulder blade has moved out (winged scapula ) and beacuse of it my shoulders are gone a bit up and tilted forward due to which my whole upper body is non responce to my upper chest, shoulder and back workout
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