Why Your Chest Won't Grow: Part 2

Here is part 2, and one point which I think is REALLY over looked in the bodybuilding/physique community. 

Flexibility/mobility, in this case at the shoulder joint.

No matter how hard you train your chest, use tension or angles (which are ALL VERY important) if you have excessive restriction in mobility at the shoulder joint you will struggle to build muscle in the pec area.

When mobility is an issue at the shoulder joint it means you are/will become "internally rotated."

All this means is that you have rounded shoulders so when you press your pecs aren't going to contract as well. To get the BEST contraction in your pecs you need to have your scapulas pinned together and your chest out. If you cannot externally rotate enough you won't be able to do this.

It's very common because people tend to do a lot of pressing and not a lot of posterior chain work. This can also be compounded by the fact that you sit down a lot during the day, which also promotes a certain state of posture.

Here is how you can fix this.

1. Stretch your shoulder joint with static & PNF stretching daily. Make sure an expert such as a sports therapist has cleared your joints in terms of health if you have any doubts.

2. At the end of your back workouts AND shoulder workouts look to finish with some Trap 3 raises for 3-4 sets and cable face pulls with VERY light weight to engage the Trap 3. These are accessory exercises for posture rather than "hypertrophy." Having said that they will contribute towards detail in your back.

3. Focus on holding better posture with your shoulders held back and your chest out.