My Stubborn Chest Won't
My chest will not grow! It doesn't matter what type of exercises
I do, my pecs just will not get any bigger. What can I do to add
some muscle mass and size to my chest?
Having a thick muscular chest is the dream of almost every male
fitness enthusiast and physique conscious individual. A big chest
enhances your visual appeal but many times it becomes a Herculean
task as the chest simply becomes stubborn and refuses to increase
in size. So, despite intense strength training workouts, no visible
results are achieved which is very frustrating. Below are a few
recommendations and tips to help make your stubborn chest finally
start to grow.
Training heavy with great mass building exercises like the dumbbell
press and barbell bench press are effective movements when
it comes to a solid chest building workout routine. Try to use a
wider grip on the barbell which helps in the development of pectoralis
major and minor. When using the bench
press you can actually press more weight than you can do
with dumbbells. Do not increase the weight until you fully complete
a certain number of repetitions with strict form. The reason behind
this is that training in such a fashion ensures consistent progress.
Increasing the weight too quickly may lead to overtraining issues.
Slowly increase the weight by very small increments (5 pounds) each
week and watch your strength levels slowly climb.
Another great chest exercise is the incline
barbell bench press which develops the upper portion of
the chest (clavicular head of the pectoralis muscle). Make sure
to pause for a few seconds at the bottom portion of the exercise
in the completely stretched position. This causes isometric contraction
that primarily focuses on the clavicular fibers. Doing this works
wonders and aids in the rapid growth of the chest muscles.
For a killer burn and massive muscular pump at the end of your
chest workout, cable
crossovers are among the most intense, hardcore exercises
for this. Try to shoot for much higher reps in the range of 25-30
to really annihilate your chest muscles. You can also try incline
cable flyes by setting the pulleys below your torso or at floor
level. The machine
chest press is another fantastic exercise to make a stubborn
chest grow bigger. Increase the reps and the weight very slowly
as this will start to build up your endurance and will target your
pecs in a much better way by overloading them with higher volumes.
Many certified personal trainers recommend pre-exhausting the pecs
with isolation movements first (cable crossovers, dumbbell flyes,
etc). This is contrary to what most people usually do who want to
build up their chest. The logic behind doing this is that the triceps,
which are a smaller muscle group, fatigue much faster than the larger
chest muscles when doing pressing exercises. Therefore, by doing
the isolation work first you can make the pecs fatigue early on.
By changing the order of your workout, you hit the pectoralis muscle
in a unique way and may result in additional growth in the chest
muscles. Its worth a try to see if this technique works well for
One of the most important training principles is to always try
and keep your exercise routine innovative and fresh by including
a wide variety of different resistance exercises which will help
to build muscle mass and make a stubborn chest get bigger. Avoid
making the mistake of stagnating your schedule by repeating the
same exercises everyday as this will not spark new muscle growth
and will actually cause you to hit a plateau. Shock your body by
changing your workouts each week. It is the one of the most proven
techniques for tremendously improving the appearance of your chest
and has been advocated by professional bodybuilders and personal
trainers across the globe.
Remember that nutrition plays a pivotal role in your overall fitness
plan. In order to add quality muscle to your chest, your diet should
be rich in protein. Eggs, fish, tuna, chicken and lean meat are
all high quality protein sources to include in your diet. Whey protein
powders are a great source of fast acting protein and a very convenient
way to satisfy your requirements each day. Protein helps in repairing
and rebuilding the wear and tear of muscle fibers that breakdown
during intense resistance training exercise.
Healthy fats rich in omega-3 and omega-6 fatty acids like almonds,
flaxseeds, cod liver oil, avocado and walnuts also aids in the development
of the chest by providing quality nutrient dense calories which
are needed for growth. It is a good idea to include nuts in your
diet since they are extremely portable and easy to snack on during
the day. Olive oil contains healthy fats and peanut butter is also
a good choice for getting in your healthy fat requirements.
Carbohydrates are essential as they provide the much needed energy
for workouts and to prevent you from feeling sluggish and drained
at the end of your hardcore training sessions. Clean carbs like
whole wheat pasta, brown rice, oatmeal, sweet potatoes and quinoa
are great choices for quality carbohydrates to include in your diet.
By including the best mass building exercises and training principles,
quality nutrient dense calories and lots of rest, you will be well
on your way to adding slabs of dense muscle tissue to your pecs
and building an impressively thick chest!
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