Encountering uneven chest development after a period of working out at the gym and finding ways to address this issue is a common concern for many fitness enthusiasts. Chest asymmetry can stem from various factors, some of which can be corrected, while others may need to be accepted. In the following article, Fit4ever will provide you with some ways to improve this condition.
1. Causes of Chest Asymmetry
Nature :
Regarding congenital factors, they are nearly impossible to modify. Unfortunately, the majority of the causes of muscle imbalance are genetic. We all know that working out won’t increase or decrease the number of muscle fibers; it merely helps those muscle fibers grow larger. Therefore, if your genetics dictate that you have more muscle fibers on the right side of your chest than the left, you will inevitably experience muscle imbalance.
Daily living habits :
Holding, carrying, or lifting objects predominantly with one hand can cause shoulder asymmetry, with one side higher or lower, leading to chest and back asymmetry.
Strength imbalances due to handedness, weaker arm:
This is due to lifting weights that are too heavy and not activating the muscles properly. We have a dominant hand and leg, so they will naturally be stronger than the other side. When we perform weightlifting exercises, the dominant side takes on more of the lifting load, leading to less stress on the chest and shoulder muscles of the non-dominant side. As a result, the chest and shoulder muscles on the dominant side develop more than the non-dominant side.
Uneven range of motion :
During the training process, if the range of motion of your two arms is not equal or the barbell is not aligned properly (not at a right angle), these factors can also lead to an imbalance in your chest muscles.
What we need to do is to refine our technique to ensure that during training, especially when lifting heavy weights, the chest muscles are developed evenly and consistently.
2. Solutions to Correct Chest Imbalance during Gym Training
First and foremost, you should be aware that the primary cause of chest imbalance is uneven arm strength. Therefore, you should work on restoring the balance of strength between both arms by gradually increasing the strength of your non-dominant arm to match your dominant arm. Change your habits to limit the use of only your dominant hand and use both hands equally in your daily activities.
Exercise One arm dumbbell bench press
This is an extremely effective single-arm dumbbell bench press exercise for those dealing with chest imbalance during their workout routine.
- Lie on your back on a bench, holding a dumbbell in the hand of the smaller chest and placing it on your thigh. Use your thigh to assist in raising the dumbbell, lifting it until your arm is fully extended. The other hand should grip the bench for stability. When the dumbbell is at shoulder level, rotate your wrist forward so that your palm faces away.
- Lower the dumbbell slowly while inhaling, and the other hand will help maintain body balance. Exhale and push the dumbbell up, utilizing your chest muscles. Lock your arm in the contracted position and squeeze your chest for a second before lowering the dumbbell. Repeat the motion.
This exercise is highly effective in targeting the underdeveloped side of your chest, promoting balanced growth over time. Ensure that you perform an equal number of repetitions on both sides to maintain symmetry.
Push-up exercies
Helps increase the depth and strength of the smaller side of your chest, enabling it to withstand more force and facilitating rapid muscle development without chest imbalance.
Use an elevated object, approximately 15-20 cm (6-8 inches) high. The side with the smaller chest should place the hand on the elevated object, while the other hand remains on the ground to support your body.
To maintain good health, nutrition plays an equally crucial role as exercise. Consult with an expert if you suspect there may be other factors contributing to your condition aside from the issues mentioned. Listen to your body and provide it with the necessary nutrients.
If you are seeking a fitness facility to embark on your journey towards improved health, Fit4ever is the perfect choice for you. With our state-of-the-art gym facilities and dedicated, experienced trainers, we are the ideal partners to help you elevate yourself quickly. Feel free to contact our hotline at 0766888989 or message us on our Fanpage for more specific guidance!
