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The REAL Reason Your Pecs Won’t Grow

By #athlean-x, #athleanx, #build bigger pecs, #chest exercises, #chest workout, #Chest Workouts, #exercises for bigger pecs, #exercises for chest, #exercises for pecs, #get bigger pecs, #how to build bigger pecs, #how to get a bigger chest, #how to get bigger pecs, #how to grow a bigger chest, #how to grow bigger pecs, #jeff cavaliere, #pec exercises, #pec workout, #pecs exercise, #pecs exercises, #pecs workout, #workout for a big chest, #workout for a bigger chest, #workouts for a big chest

If you ever wondered what the real reason your pecs won’t grow is, this is a must watch video. Here I’m going to take you through a series of just a few questions to unpack the exact reason your chest muscles are not responding to your chest workouts the way you want them to. In just minutes you are going to know not only exactly why you aren’t getting good chest gains but, more importantly, what to do to get them started.

And it starts with the first question. Are you even bench pressing. A lot of times, people with underdeveloped chests don’t even do the most effective exercise for building a big chest – the bench press. This can be for fear of doing the movement, shoulder injury, or even just not wanting to showcase their weakness on the chest exercise in a public gym.

The sooner you learn to bench press properly and safely however, the sooner you will start to kickstart the size of your pecs. The rule of thumb is, if you haven’t incorporated this exercise into your chest workout routine consistently for at least a year and a half, then it is too early to tell if you are truly a chest non-responder. You need to start the exercise again and work to progressively build up your strength on the move.

That said, speaking of strength, what is yours on the bench press? In other words, how much ya bench? If the answer is less than 1.25 times your own bodyweight, then again this is an indicator that you likely haven’t invested enough time and reps into the movement to really tell if you are a pec non responder or not. Do this first. If you have and you still haven’t seen enough chest growth, then proceed to the next step.

The next question I ask is, are you supplementing? No not in terms of the food you are putting into your body but in the other chest exercises that you are including in your chest workouts. The bench press alone is not going to do the trick for most, save for the most genetically gifted or enhanced. You need to do more. The exercises you choose however are not created equal. If your pecs won’t grow then you are going to want to find the chest exercises that help you to engage and activate the chest fully.

Here you’re going to want to include exercises that help the chest to reach a complete contraction – namely those that incorporate adduction of the arm across the midline of the chest. While there is adduction performed during a bench press, pushup and dip there simply isn’t the type of full contraction capable as you can achieve with something like the cable crossover.

Lighten the weights and work on letting the chest do the work on every single rep of this exercise and you will start to build up the mind muscle connection that is necessary for driving not just new gains but the improved activation of the exact muscle you are struggling to build right now.

If the incorporation of this exercise or others that also help reach a better contraction still doesn’t do the trick, then it’s time to look in the mirror. I’m talking about, questioning your genetics. Now before you go and blame mom and dad for your underdeveloped pecs, not so fast. Everyone can have a great looking chest, even if it doesn’t necessarily look as full as Arnold’s or Larry Wheels. The key is optimizing the chest development through carefully selected exercises and techniques.

The length of someone’s clavicles can easily determine the size of their pecs. Quite simply, if someone has a much wider span between their AC joints they are going to have longer clavicles. This gives more opportunity for upper chest fibers to attach and ultimately build – leading to a bigger upper chest and overall chest for that matter. Just because you can’t fight your own anatomy doesn’t mean that you cannot build a big chest though.

That is where the other recommendations really help. My three favorite are to perform pause reps on dumbbell bench press and dips to start. Most underdeveloped pecs are at the expense of dominant delts. If you have access, the cable bench press is a phenomenal way to build a big chest.

Remember, this is not to be done at the expense of the bench press. Instead, compartmentalize the bench press as a strength movement that you are going to continue to do for that purpose.

If you’re looking for a complete workout program that will not only help you build a big chest even if you struggle to build one right now, head to athleanx.com via the link below and use the program selector to find the plan that matches your exact goals right now.

If you’re looking for a video on how to get a better upper chest or lower chest, be sure to click on the links at the end of this video and remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.

Build Ripped Muscle in 90 Days – https://athleanx.com
Subscribe to this channel here – http://bit.ly/2b0coMW

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54 thoughts on “The REAL Reason Your Pecs Won’t Grow”

  1. *NOTIFICATION SQUAD GIVEAWAY* – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/real-pec-reason

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    3. Hey Jeff,

      I would love to see a video on more advanced calisthenics, like the youtube channels of Barstarrz, Thenx or CalistenicsMovement.
      The way I see it, this kind of training has several advantages:
      – very functional
      – the training equipment is rather inexpensive
      – you get to train on the outside
      – the movements can be extended to more complex forms which are more demanding, so you can stick with this training long term
      – some movements look very impressive and seem to be fun to do which can give you extra motivation. This applies also for mastering more complex moves because you experience progression
      – the guys look ripped as hell and have a well rounded physique

      Maybe you could also do a reaction video to some of the content, or maybe even feature some of the guys?!

      Thank you, I’m a true fan of your work and learned so much from it.

      Regards, Michael

    2. I have massive legs and a super strong back but zero pecs (partially because injury I haven’t dealt with yet prevents range of motion, but only very partially) and pointy nipplays (mostly because I was a super cool teenager who thought nipple rings would … I gotta admit I don’t have a response here as a much older adult & I’m not sure why I did this but it makes your nips permanently hard)…

      I try volume and weight but I’m getting nowhere fast … and slow

  4. Hey Jeff, I think I need some help. A while ago I deslocated my shoulder and now I can’t do the complete movement of a facepull, also my doctor showed a position hat I should avoid and it’s the exactly final position of a facepull. So basically, what should I do if I can’t do a facepull? I think with time I should be able to do it again, but for now I am on this weird position lol

    1. @Hentao you think random people on the internet know something that google cant tell you? Obviously jeff isnt going to respond so i guess i just dont understand your rational

    2. @Noahzander your contribution to his question is much appreciated. Must have taken a lot of time and knowledge to write all that.

    3. Go to physiotherapy and if needed, see a chiropractor (you should do an x-ray first to see if you even need a chiro). In both cases, find somebody good who actually knows what he/she is doing (because a lot of them don’t).

      I have a long history of injuries (shoulders, neck, the rest of the spine, knees, feet, ankles, wrists, head) some even dangerous, and I wouldn’t be training anymore if it weren’t for my great qualoty PT and chiro

  6. Agree with these tips. For me however, has been frequency, and not getting hung up on that one day- International Chest day. Lol. Once I started doing chest 2-3 days per week, thats when I saw real results.

  8. I’ve been lifting for over 10 years, struggled by far the most with chest, it wasn’t until I started doing heavy weighted dips, as low as the shoulders will comfortably allow you to go, that I got good chest growth

    1. @Garrett Baratheon oh gotcha. I recently re-organised my chest routines, so I was kinda weighting the possible pros of including dips into them too.
      Cause my lower chest is ahead of the rest so I don’t want to give it too much “fuel” lol.

      At least my upper chest is starting to improve through inclined BP, like you mentioned. Apparently I used to make the mistake of going too heavy on inclined BP, so I’m going lighter these days to focus on the mind-muscle connection. Well thanks for the reply!

    2. @Garrett Baratheon that would be dope! or just briefly describing it, and I can probably figure it out…. But I was wondering about middle chest too. Upper is my biggest problem, just on my left side, but middle and lower isn’t that great either. I’ve favored exercises pushing down also, because it’s my anterior delt that’s overactive and I can take that out of it. BUT, it doesn’t seem like I’m able to get much growth in the middle. I feel it in my lower chest, but I can tell that only a thin portion of the lower outer chest really gets it. It’s frustrating because my lower outer chest on that side STILL hasn’t developed nearly as well as the right side. There’s just an empty space when I look at it from the side. I know my serratus on that side is lagging too (and I’ve had shoulder issues that’s all related), so maybe if I develop that it’ll help fill out the side. But it’s such a small muscle.

      Sorry for the long response. I’d be impressed if you actually read it lol. I’ve just been stumped on my left chest for years. I’ve studied tons of science in my lifetime, biology, anatomy, and am in healthcare. I know genetics and insertions have something to do with it, but I just can’t figure out how to make that lower outer chest look better. Other than serratus and pec major theres nothing around there. Pec minor is deeper, but it doesn’t really affect the look of that area. Since the lower part is contracting, but only a small part of it, the only thing I can think of is that if the MIDDLE being underdeveloped is making the lower outer look worse….like if the whole pec was bigger it would push some down and out and cover more space. Other than that I have no idea lol. If you have any ideas, I’d really appreciate you letting me know! Thanks

    4. @Garrett Baratheon just buy a set on Amazon, they are super cheap and you can use them at home or even on the outside

  9. I won the giveaway! In my mid-forties, and the content that Jeff and his team produce has been my foundation for the last 3+ years that I have been back in the gym. Thank you!

    3. Was it the Anabolix program? I’ve won that one a while ago and I wondered if everybody gets the same one

  10. Jeff strikes again. I’ve been following him since 2013 and still seeing consistent gains and this video is needed for myself and others who have complained in the past about chest gains. Thanks Jeff!

  11. Hi Jeff, Ive been dealing with sternum pain which I think is costochondritis for more than 2 years now. Have visited more than 6 doctors and PT’s but still couldn’t fix the problem. Could you please do a video or just comment about how to fix this? Thanks a lot!

    1. You might find this video helpful: https://youtu.be/uvJbQFDeyOk
      Instead of the backpod he’s promoting you can just as well use a lacrosse ball or something similar, as long as it’s not squishy. If you want the main point of the video, massage your upper back with a hard ball along the spine on both sides because the source of your problem could be a stiff upper back that forces your rib joints in the front to move excessively

    2. I dealt with this issue in my client by asking them to exaggerate the in breath, puff up the chest and perform the rep on brace. Don’t do reps on out breath. Breath between reps if you have to. :)

  12. Great content, Jeff. I’ve been doing your Jacked! program, almost finished, and I’ve really seen some gains. It’s terrific stuff, and I’m grateful for it.

  13. Listen man, I just wanted to say Thank You. I had not touched a weight or walked into a gym in 10 years. I was about to turn 35 in October and told myself, “Damn, now is the time.” I went down a bit of a youtube rabbit hole. Luckily I found this channel, among others, and have applied the great knowledge Jeff has provided. Now I am addicted to going. It feels great. No matter what age you are, it is never too late. I’ve got my nutrition plan on point, and am slowly cutting towards a 6 pack while building muscle. Thanks for all the tools, Jeff! Fairfield County represent, haha.

    1. Yeah, jeff will get you excited to work out alright! So much great info, i tend to watch a clip or two before heading to the gym, just so i can try out his tip’s and tricks! Honestly thank my lucky stars i found athlean x

  14. Thanks for the great videos… you have increased the effectivness of my workouts 10 times. Over forty and still building muscle.

    My chest is sore today. I notice that you can really feel the activation of the muscle when it sore. Like the activation of center chess and lower chess muscles. People can use soreness to really understand what muscle groups are training. For me anyway. Thought that might be helpful for someone.

    2. Ray he shows the work out in another video how to work the center chest area. Pretty good watch

    4. @Travis Mora yes he does, doesn’t mean there is an inner chest specifically, you cannot target the inner chest

  15. This is great to know, currently cutting due to some lousy eating habits will lifting. But still very satisfying to go from about 1/2 body weight bench of 90# to being able to do a full set of 6 at 180#

  16. Love the channel Jeff. I have been watching for several years and default to the information you put out for all of my training. If possible I would like to request a video on correcting rib flare, it’s an issue I’ve been struggling with for years that I can’t seem to fix. I feel like it is keeping me from having the aesthetic look I’m aiming for. I would really appreciate it.

  17. Just in time. I’m going to put this into effect today. Jeff has never steered me wrong!! Ty, for all the useful info :)

  18. I feel that the main thing is to know how the muscle fibers are going and to be able to stimulate them and see more gains and even more with the correct exercises, right Jeff

Comments are closed.

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