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!
8 – 10 reps per side
Rest 60 – 90 seconds between sets
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.
With your right arm fully extended over your body, use your left hand to hold the bench for extra stability and support.
Also, remember to retract your shoulder blades, keep your feet on the ground and keep your glutes on the bench throughout the entire movement.
Once in place, lower your right arm down until the dumbbell touches your chest.
As soon as the dumbbell touches your chest return back to the starting position and repeat for reps.
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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