Anyone here suffered with uneven pectorals?

[SixTwoSix]

I noticed something yesterday when doing my weekly frontal pic to track my progress. My right pectoral is noticably smaller than my left. I'm right handed.

As google is my friend, i've done some searching and it appears that because i'm right handed and have been using a lot of fixed movement machines, i've used more strength in my arm than my pectoral and it's caused the underdevelopment.

Here is the pic of the pecs, still small but only noticed the difference as i've dropped about 5KG in the last 6 weeks.

Over the last few weeks i've started using free weights for all exercises.

One of the things i've read is to ensure I use dumbells instead of a barbell. If I use a barbell for presses my stronger pectoral will over-compensate for the lack of strength on my weaker, does this sound right?

Also, has anyone else here had this problem and what did you do to fix it?

 

[Zefan]

Similar problem here bro. Definitely noticeable for me going by feel that my left is larger than my right, also sometimes feel left side pick up the slack slightly when working bench to failure. Will return when I'm a Zyzz lookalike to confirm.

 

[Begbie]

Do you bench?

I would work in some dumbells if you don't already, but step away from the machines...

 

[SixTwoSix]

Do you bench?

I would work in some dumbells if you don't already, but step away from the machines...

I've completely moved away from machines but only in the last few weeks. I'm doing flat/incline dumbell presses and pectoral flies for chest. Also doing cable flies and a mix of diamond/standard/wide stance pushups to failure on chest days.

What i've googled so far tells me to stick with same weights on both arms and the "lagging" pectoral will eventually catch up.

Similar problem here bro. Definitely noticeable for me going by feel that my left is larger than my right, also sometimes feel left side pick up the slack slightly when working bench to failure. Will return when I'm a Zyzz lookalike to confirm.

Really glad it's not just me

 

[BigPecsPeter]

I think the reasons for your differing pectoral sizes is probably more obscure than what you've turned up there on google. Frankly I've never heard of such a strange explanation. Most people are right handed, many use only machines (I know I did when I first started lifting and for quite a while too), and few report this strange anomaly.

You suggest using dumbbells would be a good way to fix the supposed route of the problem. Why so? By precisely the same logic, it may be also that your "stronger right arm" activates more when you lift the dumbbell on the right side, leading to less pectoral involvement on that side. So this doesn't really sound like any sort of answer to me.

Trying to balance things out that way, you'd be looking at trying to reduce the muscle mass on one side, lifting lighter dumbbells for a period of time, and lifting heavier on the other side.

Alternatively you could stop worrying about this and just keep lifting. Once you reach a greater amount of overall mass, I'd wager that most of the problem will have become insignificant.

 

[SixTwoSix]

I think the reasons for your differing pectoral sizes is probably more obscure than what you've turned up there on google. Frankly I've never heard of such a strange explanation. Most people are right handed, many use only machines (I know I did when I first started lifting and for quite a while too), and few report this strange anomaly.

I admit i'm going purely on information i've found via google pointing me to various other workout forums.

You suggest using dumbbells would be a good way to fix the supposed route of the problem. Why so? By precisely the same logic, it may be also that your "stronger right arm" activates more when you lift the dumbbell on the right side, leading to less pectoral involvement on that side. So this doesn't really sound like any sort of answer to me.

Again this is information gleaned from other folks who've had the same problem and the way they fixed it was to use dumbells. Folks who stayed with the barbell had the problem persistently and it wasn't until they changed to dumbelss, the problem seemed to rectify.

I don't claim to know enough about human anatomy to know the reason behind this, it's all second hand info.

Trying to balance things out that way, you'd be looking at trying to reduce the muscle mass on one side, lifting lighter dumbbells for a period of time, and lifting heavier on the other side.

The way I understood it, you're "forcing" the weaker pectoral to catch up to also lift the same weight that the stronger pectoral is capable of. The suggestion is to keep the weight the same on both dumbbells. If you use the barbell, the stronger pec will also compensate.

Another thing I read is this is where the correct form really helps. Ensure if staying with a barbell that the lift is even through the entire range of movement. Then again, this is pretty much a given with any exercise.

Alternatively you could stop worrying about this and just keep lifting. Once you reach a greater amount of overall mass, I'd wager that most of the problem will have become insignificant.

You're right. I've only just noticed it yesterday, I don't swan around without my shirt off and if I did, I doubt anyone would be able to notice the very small difference. It's just an annoyance more than anything else.

I'm not claiming anything i've posted above is the right/wrong way of doing things, I just spent about 2 hours yesterday online reading up on this problem after I noticed it and this is what i've found out so far.

 

[BigPecsPeter]

I admit i'm going purely on information i've found via google pointing me to various other workout forums.



Again this is information gleaned from other folks who've had the same problem and the way they fixed it was to use dumbells. Folks who stayed with the barbell had the problem persistently and it wasn't until they changed to dumbelss, the problem seemed to rectify.

I don't claim to know enough about human anatomy to know the reason behind this, it's all second hand info.



The way I understood it, you're "forcing" the weaker pectoral to catch up to also lift the same weight that the stronger pectoral is capable of. The suggestion is to keep the weight the same on both dumbbells. If you use the barbell, the stronger pec will also compensate.

Another thing I read is this is where the correct form really helps. Ensure if staying with a barbell that the lift is even through the entire range of movement. Then again, this is pretty much a given with any exercise.



You're right. I've only just noticed it yesterday, I don't swan around without my shirt off and if I did, I doubt anyone would be able to notice the very small difference. It's just an annoyance more than anything else.

I'm not claiming anything i've posted above is the right/wrong way of doing things, I just spent about 2 hours yesterday online reading up on this problem after I noticed it and this is what i've found out so far.

Eh, maybe it'll do the trick. Worth a shot I suppose.

 

[BennyC]

In short, increase ROM if possible and focus on recruitment. Drill your right lat down and back, ensure your shoulder stays stable during the lift and use your pec to pull the weight across & in front of your chest.

Diamond press ups, forcing your hands together the whole time (not just placing them in a diamond shape) really hammers pec recruitment when done properly I find. You can even lean slightly to one side and place emphasis on the side you are struggling with.

Generally speaking improvement recruitment should be the end aim rather than a temporary band aid of lifting heavier/lighter on each side.

 

[Zefan]

In short, increase ROM if possible and focus on recruitment. Drill your right lat down and back, ensure your shoulder stays stable during the lift and use your pec to pull the weight across & in front of your chest.

Diamond press ups, forcing your hands together the whole time (not just placing them in a diamond shape) really hammers pec recruitment when done properly I find. You can even lean slightly to one side and place emphasis on the side you are struggling with.

Generally speaking improvement recruitment should be the end aim rather than a temporary band aid of lifting heavier/lighter on each side.

Don't neglect your triceps either, CGBP is a really good exercise.

Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.

 

[BennyC]

Don't neglect your triceps either, CGBP is a really good exercise.

Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.

Of course, tri's are equally important They get a smashing too on diamond press ups.

I've struggled to get on well lately with CGBP, prefer a plate on my back for diamond PU's if someone is kind enough to oblige!

 

[Zefan]

 

[SixTwoSix]

I do 3 sets of bodyweight dips to failure every workout, is this good enough for my tricep workout. Want to avoid the barbell for the time being until I even out a bit