1. Balance Those Pecs
Imbalance in the chest area is cause by poor upper pectorals development. This happens to those who don't use the incline bench press with each training session or put aside the incline bench press until the last part of the chest maneuvers at the muscles' weakest point. The incline bench press helps you strengthen and develop the upper area of your chest. Begin your workout with the incline bench press to allow maximum power starting with the upper chest to compel your chest to develop. The secret is to not rush the lift, but make slow and controlled lifts while getting full range of motion. This happens by controlling the bar as you bring it completely down and completely up at the top. Squeeze the chest muscles as you lift the weight back up.
2. Workout one Side With Dumbbells
By working one side of your upper body at a time, you balance the muscles. One side doesn't dominate, which happens when both arms work out together. This dumbbell lift works great as a single chest workout. Simply stand on your feet at a comfortable position apart, the width of your shoulders, with toes pointing slightly out from the sides. Hold the dumbbell with the palm of the right hand in front of the right shoulder. Gradually lift the dumbbell above your head as you rotate the palm to face forward, once the arm extends fully upward. Then, push the hips outward to your right. The torso needs to dip toward your left while the left arm slides down the left thigh. Inverse the complete movement back to the original position. Perform the upper body workout 4 to 6 times on each arm. As your strength increases, you need to increase your dumbbell weight, but make sure you start with a light weight, until you get familiar with the movement.
3. Strengthen the Weakest Side
Isolate one side of the chest at a time to develop your weakest side more effectively and keep the chest muscles balanced. This dumbbell lift requires a bench to place the right hand and right knee squarely on the bench as you hold the dumbbell with your left hand suspended straight underneath your shoulder with your palm towards the bench. Your left foot is flat with the flooring beneath the hip. Making sure your back is as flat as possible with the right elbow into the body; gradually lift the dumbbell so the elbow goes beyond the torso as the heel of the right hand meets the ribs. You need to hold the lift at two seconds, and then gradually lower the dumbbell. Breathe normally throughout the exercise and perform 5 to 6 times on both arms.
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