Fixing an uneven chest has an easy solution. You have already accomplished the difficult task of building pectoral muscles. When your pecs are large enough to show a size discrepancy, it is time to vary your exercise routine. The use of bilateral exercises that require both arms to complete the exercise is often the cause of an uneven chest. When you use a barbell for a chest press, both arms push up against the weight of the bar. If your right arm is stronger than your left, it pushes more of the weight, therefore the right side of your chest receives more muscle building benefits. Switch to unilateral exercises to equalize your chest muscles.
Chest Press
Step 1
Use dumbbells in place of a barbell for your chest press, whether on a flat bench, incline bench or decline bench.
Step 2
Lie face up on a weight bench or on a stability ball.
Step 3
Hold a dumbbell in each hand. Extend your arms toward the ceiling. Face your palms toward your feet. Align the dumbbells with your armpits.
Step 4
Inhale and bend your elbows as you lower the dumbbells to the side of your chest.
Step 5
Exhale and straighten your arms to start position.
Chest Fly
Step 1
Incorporate dumbbell chest flys into your workout routine. Use the chest fly on a flat, incline, or decline weight bench.
Step 2
Lie face up on the bench. Hold a dumbbell in each hand. Extend your arms toward the ceiling. Face your palms toward each other. Position the dumbbells over your chest.
Step 3
Inhale and lower your straight arms out to the sides of your body. Keep a slight bend in your elbows to avoid locking the joint. Lower as far as you are able.
Step 4
Exhale and raise your straight arms to start position.
Pushups
Step 1
Replace traditional pushups with single-arm pushups.
Step 2
Begin in an upper pushup position. Place your hands on the floor slightly farther than shoulder-width apart. Straighten your legs behind you and rest your toes on the floor.
Step 3
Inhale and bend your elbows, lowering your body toward the floor.
Step 4
Exhale and slightly lift your right hand off the floor as you straighten your left arm. Return to upper pushup position.
Step 5
Place both hands on the floor and bend both elbows to lower your body. Slightly lift your left hand off the floor. Straighten your right arm to return to upper pushup position.
Things You'll Need
- Pair of 10- to 50-lb. dumbbells
- Weight bench or stability ball
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