What's going on nation? It's come to my attention that a lot of you guys have been asking how to fix an uneven chest and
I can understand the struggle nobody wants to have uneven muscles
No matter where they are in your body
But you know the most common answer to a lot of these problems is just continue training and your muscles will even out over time
Especially if you're a beginner, and for most people it's a 99% of people when they do exercises for their arms for example
So if you're training your biceps are training your triceps you're feeling those muscles being worked during the exercise
So it just takes a little bit more time to fix those
But when it comes to the chest a lot of people have a hard time
Feeling these muscles actually engaged during the movements a lot of times people feel it maybe more in their triceps
Or if your form is a little off they feel it more in their shoulders and obviously in order to grow muscle
We need to be able to really isolate those muscle fibers
for as much breakdown as
possible and if you do a lot of barbell work a lot of the times what happens is you're using more of your
Dominant side throughout the movement that can also be causing some unevenness because the barbell is going up and down
but using more of your dominant side to do more of the work, so
What we need to do is figure out an exercise that's going to allow you to isolate those muscle fibers and granted you can do
The Dumbbell chest press both dumbbells at the same time, but that's not we're going to focus on today
We're actually to focus on exercise called the single arm dumbbell press because what that's going to do is allow you guys to really
focus on establishing a
stronger mind muscle connection
With that side of your chest that happens to be lagging
But don't take this the wrong way guys when you utilize this exercise in your routine
you still have to train both sides equally you don't want to turn the less dominant side into the
Overpowered side and just be doing one arm at a time okay, so whatever you do on one side
Make sure you do it on the other and the reason why this exercise works so well is because
What you're going to be able to do is
Really focus on all the muscle fibers in the side and one side of your chest at a time to really like I said
establish that mind muscle connection
That's going to allow you to utilize and kind of kind of wake up those muscle fibers that when you go back to your regular
Workout where you're doing both at the same time
You had that established connection so it's going to be it's going to come second nature to you to get the most
Activation how to your chest during your workouts no matter what exercise you're doing so let's go back really quick
To do the single arm dumbbell press you're going to use the same exact form
What you're going to have to do is get a nice wide base
so you don't fall over I like to put my hand on my hip if you need to you can put your hand on the
Bench to hold yourself in place and what you're going to do is you're going to bring the dumbbell down in
that same movement pattern you would normally do and
This time as you press instead of just pressing the dumbbell guys. I want you to press and focus on squeezing
all the muscle in your chest as hard as you can and when you get to the top hold that contraction for a second and
Then come back down
Nice and slow controlled feel those muscle fibers stretching and then press again
feel a nice tight contraction your chest the top hold it for a second at the top and
Then control it on the way back down and you're going to do this
For eight to ten repetitions, and then as soon as you're done
You're going to switch to the other side and do the same exact thing so you come all the way down
feel that nice stretch at the bottom and
then come all the way to the top like this and feel all those muscle fibers contracting you guys can see
The chest going up and down as my arm goes up and down
cuz I'm getting a full stretch in a full contraction at the top of the movement
And if you incorporate this exercise into your routine for a couple of weeks
You're going to start to notice a really big difference in your workouts
because as soon as you start waking up all those dormant muscle fibers and this uneven part of your chest as
They wake up they'll start to grow out to activate and they'll become more efficient in all your other chest exercises as well
So what I recommend for you you is to take this exercise and implement it into your routine and do it as the first
Movement, so let's say you start off all your workouts if you're doing muscle building obviously guys
You should be using dumbbells. We talked about this so instead of doing a dumbbell chest press as your first movement
I want you guys doing the single arm
Dumbbell chest press and
Doing eight to ten reps and four sets per side and that will be exercise number one and I guarantee you if you do that
As you move it into all the other exercises
Following this one you're going to feel equal activation on both sides of your chest, and you'll be evened out in no time
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