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4 Reasons Your Chest Won-t Grow (FIX THIS)

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Rating: 4.0; Vote: 1

You-ve tried everything to grow a big, ripped muscular chest but nothing seems to be working. In this video, I-m going to show you how to fix a chest that doesn-t seem to respond to your training and won-t grow no matter what you do to it. You might think that I-m going to show you some secret chest exercise that is going to do the trick. Not quite. While there will be a few new things you-ll see here the key is more in how you perform the exercises in your chest workout rather than what you are doing. It starts with the start of the exercise of course. There are two things you want to do before you even perform your first rep to ensure that the chest muscles and not the shoulders are doing the brunt of the work during the lift. Because of the proximity of these muscles to each other it is very normal for the shoulders to dominate the movement. You can stop this by first sticking your chest out and making sure it is more prominent than your shoulders. The second is that you can unshrug your shoulders by depressing your shoulder blades. Both of these things will help the chest to be in a better position to initiate the move and ultimately produce a stronger contraction. Next it is important to concentrate on how you finish each of your chest exercises if you want to get more out of them. What I-m talking about here is literally changing the way you think of a rep. Remove the word press or push from the name of the exercise and replace it with the word squeeze. This will have the effect of changing your mindset about how the movement is performed. For instance, don-t think of it as a bench press but rather a bench squeeze. Really work to squeeze and contract the chest as you move the bar up to the ceiling. Same thing can be said for a pushup as well. Don-t just push your body away from the floor, squeeze your body off of the floor. The slight difference can make a huge difference in the activation of the chest over the course of many reps and many workouts. It continues from here however since you don-t want to just squeeze the reps but you ultimately want to figure out a way to take the chest through its full contraction. The only way this can occur is if you find a way to adduct your arms across your chest in the exercise. Now, a lot of people will point to these horizontal adduction exercises for chest and say that they are isolation exercises or muscle sculptors. They claim they are not as effective for building a bigger chest. I disagree. Any chest exercise that you can load up and deliver peak tension to the muscles of the chest and take them through their full range of motion and functions is an exercise that is capable of building more muscle. Keep including these and perhaps a few of the ones that are new to you from this video and I promise you will see better chest gains because of it. Finally, you must not forget to drop set when doing your chest workouts. Perhaps here more than anywhere else it is important to do this. If you followed my directions from earlier and made the chest do the majority of the work you will see that you, at that point, could rely on the assistance of the shoulders and triceps to get you through failure and into even more of a growth producing zone. Bench presses to failure into pushups to failure are still one of the easiest and most effective ways to grow your chest. If you want a complete program that puts the science back in strength and shows you the next level training tips to take not just your chest muscle gains but every muscle to the next level, head to and get the ATHLEAN-X Training System. Use the same techniques and chest workouts used by today-s top pros that are capable of working the same for you
Date: 2022-04-22

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Comments and reviews: 10

James
This is a GREAT video! I have had a really hard time developing my chest. I saw this video a couple of months ago and incorporated what Jeff was saying here and the results have been dramatic.
On the barbell bench press I was just not getting the mind muscle connection and my chest was not doing most of the work. So I totally dropped the barbell bench press and did what was recommended in this video. HUGE difference after a couple of months.
I am not sure what part of this video helped me the most but I think doing the drop sets as described here probably made the biggest difference. Those are killers. My chest, after these drops sets, is begging for mercy. I have never felt that before.
If you are a hard gainer in the chest area do what Jeff says here or a combination or part of what he says, I think you will notice a big difference.
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Sean
Makes sense. Middle of my chest and upper chest is weak. 33 yrs old. And now i need to build it up. I've noticed shoulders rolling forward amd my triceps and shoulders do most of work. I can't seem to target the middle and upper chest. And under peck. Only outer peck. Need to build traps and upper middle back too. My shirts are not fitting well
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Robert
I just did my first chest work out according to your directions and I felt a huge difference.
Recovering from cancer treatment. this is the first time I have ever lifted weights (55 yr old)
I-m learning a lot from your videos. Thank You!
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Salaar
On flat bench, if you actively think of -bending on the bar-, this will externally rotate your shoulders and you'll actually engage your back and lats a lot more, which is going to help you control weight a lot more efficiently.
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Andrew
Lmao I just went from the dumbbell presses to the push-ups and played the video after I paused and Jeff called me out on the save it mentality and I dropped down till I couldn-t do another pushup
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Ken
Thank you so much for this! I am one of those people who has trouble building my chest. I think the squeezing information and the abduction is going to be particularly helpful to me.
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Patrick
Left side of my chest is growing noticeably faster than the right even though all my exercises are done with both sides simulataneously. Is there any way to fix this?
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Zach
What helped me build a bigger chest was just waiting 10 years. 30 is so much easier than 20 LOL. There's a reason women like older men, we just get better with age.
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Rabbat
I lost a workout you did on one of your videos. A push up while your feet are on the wall. While you squeeze your upper chest. where can i find it again? Please
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Franx
Its not working. My shoulders are back and down and stil only my shoulders are pressing the weight. Cant feel my pecs NOTHING at all its frustrating
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