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Steps on How to Prevent Chest Muscle Imbalance

Updated on March 15, 2018
Kenna McHugh profile image

My work with top natural health professionals and experience as a fitness instructor teach me health tips that I am proud to share.

Anatomy of Muscles

Can you make sure that you balance your pectorals when you lift? The most common type of "imbalance" relating to the chest muscle area is flawed upper pectorals development.

It is known to happen to those who go off the beam because they fall short on fitting their incline bench press maneuver with every training session. By fitting the incline bench press in the earlier part of their workout they are making sure they don't have a dominant side of the upper chest. That way the muscles should be more balanced and working together because they are fresh and not tired.

The dominant side will continue to lift more of the weight than the weaker side. If you are right-handed, then your right side of your pectorals will be dominant. The same if you are left-handed, then your left side will be dominant.

You can buck the norm and try putting aside the incline bench press until the end of the chest maneuvers when the muscles have reached their weakest point. That is a big mistake because it is hard to lift evenly when your muscles are at their weakest point.

This lift lets you strengthen and develop the upper area of your chest. The exercise helps develop your chest muscles so they become bigger and stronger.

As you lift, concentrate on keeping the lift even on both sides of your body. If one side is holding the bulk of the weight, then your weight is too heavy. You don't need to be Arnold Bodybuilder overnight.

Workout Pectorals

Upper Chest Workout

You want to start the upper chest workout by first completing the inclined bench press, which helps maximum power starting with your upper chest, working your chest with the purpose to develop it.

The focus is to not to rush the lift but make slow, calculated and controlled lifts while you get the full range of motion. This happens by controlling the bar as you bring it completely down and completely up at the top. Remember, you need to squeeze the chest muscles when you lift the weight back up.

Evenly lift on each side of the chest muscles is the most effective way to avoid imbalance. Ask your spotter to watch for an even lift. Slowly your awareness of how to lift correctly will develop over a period of time.

Incline Bench Press

I am sure you have heard that sometimes about people who go off the beam. It is known to happen because they missed the opportunity to fit in the incline bench press with every training session.

Or, they put aside the incline bench press until the end of the chest maneuvers at the muscles’ weakest point and imbalance pectorals are the result. You can remedy this, but prevention is the best way to keep things balanced.

Preventive Exercises

Learn About Your Body

What is the natural purpose of the pectoral muscles?

See results

An effective and smart workout should concentrate on strengthen your weakest side.

Healthy Looking Chest

Chest Workout With Dumbbells

You can also try working out one side with dumbbells at a time, it balances the muscles. You work out the precise measure of strength for each side, consequently, one side doesn`t dominate. Another cool benefit is this dumbbell lift works excellently as a single chest workout.

To do the lift, simply stand on your feet at a secure position apart, the width of your shoulders, with toes pointed a little out from the sides.

Now, take hold of the dumbbell with the palm of the right-hand palm in front of the right shoulder.

Slowly lift the dumbbell above your head, while at the same time you rotate the palm to face forward when the arm extends fully upward.

Then, gradually push your hips towards your right. The torso needs to dip toward your left as the left arm glides down the left thigh.

Now, you need to the same movement on the opposite side of the body in the original position.

It`s best to perform the upper body workout 4 to 6 times on each arm.

Your body's strength will increase, and then you need to increase your dumbbell weight. You need to make sure you start with a lightweight, so you get accustomed to doing the movement.


What Experts Say

Strengthen Your Weakest Side

An effective and smart workout should concentrate on strengthen your weakest side. There is a very useful dumbbell exercise to isolate one side of the chest at a time, and that means you have more of a chance at developing your weakest side efficiently while maintaining the balance of chest muscles. You will need a bench to perform the dumbbell lift.

You start with the right hand and right knee securely on the bench. You hold the dumbbell with your left hand poised straight below your shoulder with your palm facing the bench.

Your left foot needs to stay flat beneath the hip. You also need to make sure your back is as flat as can be with your right elbow resting on the body.

Now, you slowly lift the dumbbell with the intent that the elbow goes beyond the torso as the heel of the right-hand meets the ribs.

And then, you hold the lift at two seconds, slowly lower the dumbbell.

Remember not to hold your breath, but to breathe normally all the way through the exercise and perform the dumbbell lift 5 to 6 times on both arms.

Focus on the Goal

All in all, I like the dumbbell lifts because working one side at a time helps me focus on my goal. The key is to watch the range of motion and keep your attention on what you intend to gain from the workout.

© 2015 Kenna McHugh


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