How To Exercise Only One Side Of Chest

Watch your body's muscular balance. If you notice more muscularity in one area than in another, and you don't know why, go see your doctor to rule out underlying problems. If you are cleared by your doctor and have some muscular atrophy on one side, make temporary adjustments in your workout to regain the muscle balance. Specifically, if your imbalance has occurred in your chest muscle, focus on that one side, only for a time, until your muscles are symmetrical.

Step 1

Perform a single arm open fly. Lie on your back with your knees bent and your feet flat on the floor. Hold the lightest set of dumbbells straight above your sternum. Face the inside of your wrists toward each other. Engage your stomach down and in toward your spine. Keep your elbows slightly curved. Move only the dumbbell on the side on which you are focusing. Inhale and lower that arm open to a letter "T" position. Keep the other dumbbell in place above your sternum. Exhale and raise the dumbbell up to starting position. Repeat 8 to 12 times for one set. Perform another set with the next higher weight increment. Do a third and final set with your highest weight increment. Rest 30 seconds to two minutes between each set.

Step 2

Perform a single arm chest press. Start in the same position on your back with your smallest dumbbells straight above your sternum. Inhale and lower the dumbbell on your targeted side down to your chest. Exhale and push it up to starting position. Repeat 8 to 12 times. Progress up to the next dumbbell weight increment. Repeat 8 to 12 times. Progress up to your highest dumbbell increment and perform one more set for a total of three sets. Rest 30 seconds to two minutes between each set.

Step 3

Use both arms and alternate an open fly with a chest press. Start by lying on your back with your lightest dumbbells held straight above your sternum. Inhale and lower your slightly curved arms to a letter "T" position. Exhale and raise the dumbbells up and together. Immediately perform a double-arm chest press. Inhale and lower both weights down to your sternum. Exhale and push the dumbbells straight up. Continue to alternate double arm open fly and double arm chest press, for 8 to 12 repetitions. Increase weight increments with each set and rest 30 seconds to two minutes between each set.

Step 4

Stretch your chest muscles after you finish lifting. Lace your fingers together behind your back, straighten your elbows and push your chest forward. Raise and lower your arms slowly.

Tips and Warnings

Holding weights in both hands serves a purpose. The arm that you are not moving is performing an isometric muscle contraction. This will help that side of your chest not atrophy while you are building strength in the other side. It is also helping to brace your shoulder down to the mat while you lower the other arm.
Muscle balance is important to your health and structure. Both sides of your chest should be equally as strong. The opposing muscles to your chest should also be strong. That would be your back muscles. Use a rowing machine or bent-over rows with dumbbells to strengthen the opposing muscles in your back.