Having trouble building pec muscle.?

What are you doing in the gym? There are hundreds of problems, but also hundreds of different solutions to each problem. What are you doing wrong in the gym? While you may not know, we may know your wrongs, so you need to tell us exactly what a chest day looks like in your book.

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Build Ripped Muscle Fast

do cable squeezes.....use a weight increase combined set so you will not be able to plateau. start with a weight that gives you some difficulty. since you didn't say how much you were bench pressing there is no way to properly gauge what you are doing however do slow long accentuated cable reps to total fatigue. slow meaning at least 35 seconds from wide open to hands touching on each rep. now this is going to hurt because if you take 35 seconds to bring your hands together to the touching position then you want to return to open starting position in 70 seconds. ok so that is 1 rep . you will start to feel a deep burn like you have never felt before. now add a few more pounds for your second rep. maybe add 10 pounds now bring your hands together in 35 seconds and return them to wide open starting position in 70 seconds and that is 2 reps. try and handle 10 reps like that and you will be guaranteed a burn like you will have never experienced before. If you don't feel a deep burn then you are not doing them properly so concentrate on your form and emphasize then counting of each rep and each part of the rep. this is a very advanced exercise so don't worry if you are not able to use a lot of weight doing them........

Pecs are typically the hardest muscle group to work effectively, because there are so many different muscles in the region, and because most of the exercises you can do to target pecs also use other muscle groups (specifically, arms).

I work out purely from home, and I had the same problem; my arms and shoulders were progressing quickly and steadily, but my chest was going nowhere, cause I couldn't find exercises which would target only my chest and work it effectively enough to burn. Everyone's body responds differently, but here is the exercise routine I use for pecs, and all you need is a pair of dumbells:

-- Set 1: Standard SQUEEZER Push-ups, extra-wide grip,

I start with a full set of standard push-ups. I do them on my knuckles with my hands extra-far away from my core (for me, that's about 40" wide), and slightly lower than my shoulders (about 8" below shoulders, just about lateral with the center of my pecs). Standard push-ups are easy, even with added weight, but they are excellent in the fact that they work the majority of the pectoral muscle groups. The key here is while you do these push-ups, you are not just pushing yourself up, but also SQUEEZING inward with your arms (imagine you have a large beachball between your hands, or a grapefruit between your pectoral muscles, and you are squeezing this object as you are pushing up). This should be much, much, much harder, and you should feel the burn long before you reach muscle failure. Normally, I can do 40-50 pushups in slow, proper form, but while squeezing, I usually hit muscle failure around 10-12. If you can do more than 12, you're not squeezing hard enough, or you can add weight. Resist the urge to raise your feet, as raised pushups will work different muscle groups. Do as many as you can until you reach muscle failure, then drop to your knees and do a few more if you can.

-- Set 2: Dumbell Flies

The second set are simple dumbell flies. Do them IMMEDIATELY after the pushups, and you should still be hurting. The key to these is to go very very slowly with your arms extended as far as you can without locking your elbows. With the weight far away from your core, and moving extra-slowly, it will keep all of the work on your pecs instead of your arms. Do as many of these as you can until you reach muscle failure (you should hit failure at about 7 reps if done correctly with appropriate weight).

-- Set 3: Dumbell Press

The final set are simple dumbell presses with the same weight as the flies. Do them IMMEDIATELY after the flies, and you should be burning pretty good at this point. Keep your form perfect, and go slow. Treat them the same way as the flies, focus on keeping the work on your pecs, not your arms. You may not be able to do 7 reps on this 3rd set, and if not, that's okay. Go slow, keep your form, and do as many as you can.

As you probably already know, diet is just as important as exercise, so make sure you are getting all the protein/carbs you need, and keep yourself hydrated and well-rested. This workout should be more than enough to give most novice and intermediate lifters a well-deserved burn throughout their pecs. Credit for the original chest workout routine goes to Scooby1961, which I then adapted to meet my own specific muscular needs. Hope this helps. Remember, squeeze hard!

Try changing you break time in between sets. Also, don't just focus on getting a "burn", focus on getting a nice pump by lifting heavier, compound lifts for mid level reps (6-8). And if you're training a lot, you might be overdoing it. Do chest once a week, with about 24 heavy to mid level sets per workout.

Whether you are in the weight room or doing bodyweight exercises slow down the repetitions to a few seconds each and make sure you are doing them properly with a full range of motion.

You can do bodyweight exercises fast, but that is for a different purpose than what you wan.