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Hey what’s up Nation! I’ve noticed that recently I‘ve been getting A LOT of questions about how to fix an uneven chest and I can understand the struggle. Nobody wants uneven muscles and there is a way to fix them. The most general answer is to continue to train and they’ll even out over time, but when it comes to the chest you really need to have a good sense of mind-muscle connection to see an improvement. But for muscles like biceps and triceps, when you perform a curl or extension 99% of you will be able to feel those muscles working, but with the chest, unfortunately for most people they tend to feel the movement more in their arms or shoulders.
This is where the single-arm dumbbell chest press comes into play. But I don’t want you only training the uneven side with this movement. Still train both sides equally because the LAST thing you want to do is overdevelop the uneven side. But because we’re training only one side at a time, we will be able to really establish a stronger mind-muscle connection when training your chest.
Perform this movement FIRST in your next chest workout!
4 sets
8 – 10 reps per side
Rest 60 – 90 seconds between sets
Starting Position:
1. Begin the movement by laying on a bench like you would for a normal dumbbell bench press but this time just hold one dumbbell in your right hand.
2. With your right arm fully extended over your body, use your left hand to hold the bench for extra stability and support.
3. Also, remember to retract your shoulder blades, keep your feet on the ground and keep your glutes on the bench throughout the entire movement.
Action:
1. Once in place, lower your right arm down until the dumbbell touches your chest.
2. As soon as the dumbbell touches your chest return back to the starting position and repeat for reps.
3. Once all reps are completed with your right arm, switch to your left arm to complete 1 set.
Special Note: Keep your core contracted throughout the entire range of motion for extra stability and support throughout your repetitions.
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33 comments
I have the lines uneven, which i can do NOTHING about it unfortunately 🙁
I am from india and I loved your video
Muscle fibaaas. Squeeze as haaaard as you can.
Same problem ,but I stopped doing the gym back to normal or not
Yo coach does it work ??
Im left chest have big but right chest have small plz tell me for slove
Here im still not buff lol but im working and i already feel that my left hand which is non dominant hand my chest feels more swollen than my right
Its really helpful. Thanks man
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Is he really holding a 50 kg dumbbel
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Same here!
I tried this exercise once and I over extended my arm trying to get the full squeeze of the pec and my arm dislocated because of the weight…was not fun.
if boston was a person
Can female do the same if they have the same pro lol?
Thank you man! And holy shit you're from Boston. Lol
My dominant side is my right side but my left side pec is more full then my left arm is thinner than my right arm
Mine never balance out :'(
That’s why I stopped doing chest exercises in high school, bc the right peck was right on the nipple, like if I kept going it would rip off, still like that, Idky
Hope this works
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What to do if you have uneven chest
Even if I train chest I have one bigger side and the other one uneven
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Are you a New Yorker? there is a strong accent I’m hearing…of sorts.
I want veins….
In neck
Hindi
Most probably this will not solve your issue, wanna know why? cause you might have missing muscle tissue genetically on the either side which requires a surgery!