If you struggle to build a bigger chest, there might be one part of the equation that you are missing. I’m sure that you are including the bench press and dips into your chest workouts and I’m sure that includes variations of the bench press like the incline and decline bench press.
However, pressing is only function of the chest. You might not know this, but there is another one called adduction. This is the act of bring the arm across the midline of your body and bench pressing only allows for so much of it.
In ordet to grow a bigger chest, you need to include adduction movements into your chest training routine. This would be done through movements such as cable crossovers or flys. The great thing, however, is that you are not limited to just training the sternal portion of the pecs.
As a matter of fact, by changing the angle of the cables, you can target the different heads of the pec fibers. High to low and you will be preferentially influencing the lower chest. Straight across, the sternal fibers. And low to high will do a better job of targeting the upper chest’s clavicular fibers.
So, if you have been bench pressing until the cows come home and your chest still isn’t growing; give some adduction based exercises a shot and see how much chest growth you have been missing out on.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
