Right pec is more developed than left.

[Forumite]

I've noticed that the right side of my body (arms, pecs) are somewhat larger than the left side even though I seem to be stronger with my left.

Would it be ok to maybe work the left side on a off day to try and even it up? I'm not talking alot just maybe some one hand cable cross pulls and maybe a one handed incline fly.

I'm also trying to get more defined in the pec area because I have a pretty prominent rig cage and it makes my stomach poke out near the top just below my chest. Are these enough? Pec dec, incline/flat flies, incline/flat bench press and cable cross overs.

[Forumite]

Should add that I've tried to search but for some reason while at work my comp just times out before it brings up anything.

[chazzy1864]

I would jsut try to do more unilateral movements. Switch to DBs for your bench presses. if you want to get a bit more extreme, do single side presses. Set up with dumbbells like you would for a bench, but only do one side at a time. keep the other side in the down position (there only for balancing purposes). Push with your weaker arm first. Then whatever reps you hit, stop at that number when you push with the stronger one. imbalances are common, and take a bit of time to shore up, but shouldn't be anything major as long as you focus on fixing it.

You exercise list is more than enough for a thorough chest workout. The foundation for any chest workout should be:

Incline bench. Then pair taht with either flat bench, decline bench, or weighted dips. Those two exercises will be your foundation. Then add in any auxiliary exercises you see fit. I personally am a fan of cable crossovers (low to high and high to low), and incline db flyes as my accessory moves.

[Forumite]

Thanks for the info. I didnt really think of doing one at a time and stopping with the number of my weaker arm. I'll give that a try with a few things and see how it works out.

Also just wanted to make sure my chest work was good enough. only been doing it for about 3 weeks or so but feel like I should have gotten more out of it. I never feel anything in my chest after I work out, only my shoulders and arms somewhat.

[chazzy1864]

Originally Posted by Forumite

Also just wanted to make sure my chest work was good enough. only been doing it for about 3 weeks or so but feel like I should have gotten more out of it. I never feel anything in my chest after I work out, only my shoulders and arms somewhat.

Sounds like bad form and/or a lack of MMC.

Follow these steps on bench press and see if it helps you:
When you unrack the weight, draw your shoulders back, and pinch your shoulder blades together, which will help give you your natural arch, and puff out your chest. This will provide a stable base and as long as you keep your shoulders drawn back, it will keep the deltoid activation to a minimum.

Also, bring your legs back in close, to where it would be hard to put your feet flat to the ground. So you start on the balls of your feet. When you lower the weight, clench your butt, exhale forcefully and try to drive your heels into the ground. Keep your back down though. There will be a little arch, but don't go to extremes.


Another thing, flaring elbows can help place the focus on your chest. If you flare them real wide (at or close to your upper arm being perpendicular to your upper body) it reduces the role your triceps play and places more emphasis on your chest (you will be weaker, as you are taking a supporting muscle out of hte picture).

However, take note that flaring your elbows is harder on your shoulders. It places them in an unnatural range of motion, which can cause some rotator cuff issues. Some people never have these problems, otehrs do quite quickly. I will say flaring my elbows helped me really learn to push with my chest. I am trying to get away from it though, as I don't want to risk destroying my shoulders if I don't have to.

Another tip, when doing barbell bench press (once you get through with your imbalance fixing), imagine you are trying to squeeze the outside edges of the bar together as you push up (trying to make a horseshoe facing away from you).

[Forumite]

I'll give that a shot, thanks. I usually work with dumbbells as I never really have anyone to spot me. Any advice with those? I usually keep my feet way back like you said but never tried flaring my elbows out. About the only thing I feel burn with is when I do the seated pec dec.

Also at risk of sounding like a dumbass, what's MMC?

[chazzy1864]

MMC = Mind Muscle Connection

It is far more vital to bodybuilding than some think.

With dumbbells, I like to keep my elbows at 45 degree or so. however flaring them wide can help you get a feel for your chest. Just as I said, you might only want ot use that temporarily to get a good feeling. Not something permanent as it risks your shoulders.

The main thing though, is really focus on squeezing/lifting with your chest.

[TopAussie]

Chazzy has given you some very solid advice. Undeveloped sides can also be caused by inbalances in supporting muscle groups, in this case triceps + front delts. Unsure if this is an issue for you but when I had a inbalance in my chest strengthening my left tricep + shoulder by doing dumbell skull crushers and dumbell raises helped a lot.

[BigNat]

Maybe polands-syndrome http://www.polands-syndrome.com/ ?

[Ironlife]

Chazzy is on the ball here just start using the dumbells.