Grow Chest Muscles: Why Your Chest Isn’t Growing, Tips & Benefits

- Advertisement -

How to Grow Chest Muscles

If your chest muscles do not want growth, then this article will help you, where we’r collected the most popular tips on how to grow chest muscles.

Do not grow chest muscles? Correct training mistakes!

Correct Training Chest Mistakes for Best Grow Chest Muscles
How to Grow Chest Muscles


Very often I heard from beginners training that, despite the hard training of the pectoral muscles, they completely do not want to grow. As a rule, this is due to errors in training and nutrition. In our article today, I will present the possible reasons for the lack of progress in training the pectoral muscles and the main ways to eliminate them.

Reason # 1 – Incorrect training chest muscles 

The mechanism of muscle growth is activated under the influence of a high-intensity power load. If the load is not intense enough, it causes less stress and a less pronounced reaction of the body to it. That is, adaptation to the load occurs, but there is no increase in muscle mass.

The optimal load for muscle growth is 3-4 approaches of 6-8 repetitions using the maximum, for a given number of repetitions, working weight. The last repetitions of the last approach should be maximum “hard load”.

Reason # 2 – Proper Exercise Selection

Effective training of pectoral muscles for gain muscles should be based on basic exercises and supplemented by isolated ones. At the same time, it is optimal to use exercises with free weights (barbells, dumbbells) and practice the technique that maximally loads the pectoral muscles – for example, perform a bench press lying without a bridge. The best basic exercises for breast pumping are bench press and dumbbell bench press.

Reason # 3 – Lack of Diversity

Most athletes train about the same program all year long, which is wrong. The body needs 4-6 weeks to fully adapt to the load, so it must be changed periodically. Use different tilt angles in barbell presses and dumbbells from week to week, choose different isolating exercises – in a word, pump your chest at different angles and various exercises. For example, in the first week, focus on the upper chest, doing all the exercises head up; in the second – to the bottom; and in the third – in the middle. Use different isolating exercises, try to change the grip (in the week of training the upper chest press from the chest with a reverse grip). You yourself will feel how, with a small change in the exercise, it becomes much harder and more unusual to do it, and the muscles hurt noticeably more the next day.


Read More:  How Training Upper Chest 

Reason # 4 – Irregular workouts

The body begins to adapt, increasing muscle, only with regular stress. If you visit the hall from time to time and periodically allow missed classes, your progress will be significantly slowed down or it will not be at all. Before setting any training goals, you must clearly understand that their achievement requires regular continuous work in this direction. If it is not possible to regularly visit the gym and train normally, set yourself more realistic training goals or do not set them at all, but just do it for better health.

Reason # 5 – Improper Nutrition

Despite the fact that this reason is considered last, it is no less important than all of the above. Adaptation of the body to an intense load consists in starting the mechanism of muscle growth, the main “fuel” of which is protein. If the protein entering the body with food is not enough, catabolic processes are launched that greatly slow down or completely stop the muscle growth mechanism. Therefore, it is very important to make it a rule to consume enough protein throughout the day. The optimal norm is 1-1.5 grams of protein per 1 kg of body weight. At the same time, animal protein is preferred for consumption – milk, meat, egg. Just make it a rule to eat 3-4 times a day, and so that each meal contains 30-40 grams protein.

Best exercises for Grow Chest Muscles

In this section, we briefly discuss the most effective chest exercises that can be performed in the gym and at home.

Pec deck

how to Pec deck
how to do Pec deck

In this exercise, technique is important, not heavy weight; heavy weight can increase the risk of injury. If you have had shoulder injuries, then try to replace this exercise with any other.

How to Do:
  1. Put your feet on the floor, shoulder width apart.
  2. Touch your back from the bench, arms should be at shoulder level (angle from 75 to 90 degrees). Grasp the handle of the simulator.
  3. Slowly Fly Pec Deck in the simulator and at the peak point, fix for 1-2 seconds.
  4. Slowly return to starting position.

Cable crossover

how to cable crossover
how to do cable crossover


Ho to Do:
  1. Start with the legs, one foot should be stand in front of you.
  2. Grasp the handle of the crossover, hands should be straightened, sight forward.
  3. Do not raise your arms above your shoulders.
  4. Movements should be slow and smooth, without jerking.
  5. Hands should move in an arc and come down in front of the chest.
  6. Gently return your hands to their original position and don’t to return it behind your shoulders.

A set of exercises for Grow Chest Muscles

Whene you train in the gym, you have a ton of options for how to build grow muscles. And it all depends on the equipment of the simulators in the gym. As training programs, we recommend that you stick to the following program:

Exercises Number of sets and reps Rest time between sets
Bench Press 3×6- 8 1-1.5 min.
Dummbell Press 3×10-12 1 min.
Dumbell Fly 4×10 1 min.
Chest Fly Crossover 4×12 1 min.


Workout at home, your exercises will be more limited since there is no way to use gym equipment. But this does not mean that at home it is impossible to train chest muscles productively, you just need to learn different types of push-ups. Use the following training program as a sample:

Exercises Number of sets and reps Rest time between sets
Incline Push-ups 3×10 1 min.
The Decline Push-ups 3×10 1 min.
Deamond Push-ups 3×10 1 min.
Wide arms Push -ups 3×10 1 min.
-Advertisement -
0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments