How to train asymmetrical chest muscles

The asymmetry of the left and right pectoral muscles can cause great distress to the practitioner; in fact, it can be solved through independent practice. First, you can carry different weights on the left and right sides to practice. Secondly, adjust the details of the exercise to allow the left and right muscles to grow to different degrees. Thirdly, for the side with a weaker appearance, use independent movements to exercise the pectoralis major and the outer edge of the chest. Through long-term training, the problem of symmetry can be corrected.

Asymmetrical pectoralis major solution

If the pectoralis major muscles are obviously asymmetrical on both sides, it will indeed affect the beauty of the body shape. Let’s explore some solutions:

(1) Different weights on the left and right

Dumbbell bench press: Increase the thickness of the pectoralis major on the weaker side

Barbell

The bench press cannot achieve the effect of different loads on the left and right sides. It is recommended to use dumbbell bench press, with different weights in each hand. The right side should always be about 2.5-5 kg ​​larger than the left side. In this way, both sides are exhausted at almost the same time, and the degree of stimulation to the pectoralis major is also similar. However, due to the difference in weight, it is very important to maintain the stability of the bench press on the flat plate. It is recommended that the weight difference between the dumbbells on both sides should not be too large, otherwise it will be difficult to control the balance.

(2) Different weights on the left and right

Chest clamp: Strengthen the appearance of the pectoralis major muscle on the weaker side

The chest press with a pull-up bar is another exercise that is easy to do with different loads on the left and right sides. This exercise itself has a unique effect on outlining the shape of the pectoralis major muscle, and it is also an exercise that Junyu has been very keen on recently.

(3) By adjusting the details, some actions on both sides are treated with strength or weakness

Try to train the pectoralis major on the weaker side more, but it is not as easy to isolate the pectoralis major as it is to train the arms separately, so you need to use your brain to find ways to stimulate the pectoralis major on the weaker side more. It is important to emphasize here that the pectoralis major muscle that is weaker in appearance is actually the stronger side.

In order to change the intensity of stimulation and the quality of movement: when doing bench press, one arm is fully extended and the other arm is slightly bent, or one arm is extended first and then the other arm, which will affect the balanced development of the muscles of the two arms due to the different stimulation intensities; when doing parallel bar arm curls and extensions, the center of gravity of the body is slightly biased to one side, which will change the angle of force, thereby affecting the pectoralis major and deltoid muscles on both sides.

coordinated development. In short, find a way to shift the load center of gravity to the weaker side and train it first, paying special attention to the fact that the side that looks weaker is actually the strongest side.

(4) Isolation exercises to strengthen the weaker side of the pectoralis major

Although it is not easy to separate the pectoralis major muscles and exercise them in isolation, there are still some special methods to do it.

Like one-handed push-ups, some people also do one-arm bench presses to increase the training volume. However, this is all dangerous to a certain extent, and you can ask someone to help with protection.