Struggling to build your chest despite putting in the work? You're not alone. Whether you're benching weekly or grinding through chest day with machines and push-ups, you might still be missing the mark. Dr. Mike breaks down the key reasons why your pecs aren’t growing and offers actionable science-backed fixes to finally see progress.
TL;DR
- Training volume is the biggest factor — most people simply aren’t doing enough.
- Form, range of motion, and proximity to failure matter more than weight lifted.
- Too much machine work can limit gains if you’re not feeling a deep stretch or contraction.
- Split your chest training across multiple sessions to increase quality volume.
Turn Up the Volume
The most common chest growth killer? Not enough quality volume. If you're stuck at 8–12 sets per week, that might not cut it. Dr. Mike recommends pushing up to 20–30 sets per week, especially if chest is a lagging body part. The key: split those sets across 2–3 sessions so you can train close to failure without burning out.
Effort > Weight
It’s not just about doing more sets — it’s about doing them right. That means pushing close to failure, using full range of motion, and focusing on the stretch and contraction. Chasing heavy weights or partial reps won't help if your pecs aren't under real tension. A lighter set with better form often wins for hypertrophy.
Machines Aren’t Magic
Machines can be helpful, but they’re not foolproof. If you're going through the motions without feeling a strong pump or soreness, something's off. A machine that doesn't match your body mechanics can actually make it harder to stimulate your pecs. Prioritize exercises that give you a noticeable stretch and contraction — whether that’s cables, machines, or bodyweight dips.
Customize to Your Genetics
Not everyone responds to the same training style. Some lifters grow with low volume and heavy loads — but they usually have elite genetics. If that’s not you, don't force a minimalist approach. Experiment with more volume and track how your body responds. Chest training should feel intense, with a solid pump and fatigue by the end of your working sets.
Final Thoughts
Chest not growing? It’s probably not your genetics — it’s your programming. Increase your volume, train across multiple days, and focus on quality reps with full control. Machines and free weights both have their place, but the real drivers of growth are effort, range of motion, and consistent progressive overload. Apply those principles, and your chest gains will finally catch up to the rest of your physique.
