Thread: Uneven Pecs

OMG!!!!!!!!!!!!!!

HE'S ALIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIVE!!!!! !!!!!


jk, bro. thought you were somebody that i killed that came back from the dead.


To answer your question, switch to db's and you'll even yourself out. Make sure you're using a light enough weight that your chest is going the work on your weak side and not your shoulder....

Originally Posted by Flex

OMG!!!!!!!!!!!!!!

HE'S ALIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIVE!!!!! !!!!!


jk, bro. thought you were somebody that i killed that came back from the dead.


To answer your question, switch to db's and you'll even yourself out. Make sure you're using a light enough weight that your chest is going the work on your weak side and not your shoulder....

I just don't understand the difference. Unless my form is extremely shitty (which it's not), wouldn't the barbell be applying equal weight to both pecs? I mean, wouldn't I have to be crooked on the bench, or have the bar tilted one way?

well, if you're not tensing your pec muscle to do the work on your weak side, then your shoulder is taking the brunt of the weight, as well as your triceps.

that's why you gotta go with light db's til you get the correct feeling down...

i'd say a good 75% of people don't even use their pecs when they bench, while 95% think they do.

Originally Posted by Flex

well, if you're not tensing your pec muscle to do the work on your weak side, then your shoulder is taking the brunt of the weight, as well as your triceps.

that's why you gotta go with light db's til you get the correct feeling down...

Gotcha. The only problem is that I probably can't lift the dumbells to my chest that I would use for flat bench press. Guess I'll practice using light weights on the bar until I fell the tension in the right area.

I crouch down a bit with the dumbells hugged to my chest and then just roll back onto the bench. What I dont like however, is letting them go when done with the set, and holding onto them and then kicking myself up wastes energy.

I prefer a barbell.

Originally Posted by Mudge

I prefer a barbell.

Definately, especially since I'm training for size.

Originally Posted by JohnnyN

Definately, especially since I'm training for size.

Dumbbells are just as capable at adding mass as barbells...

I think its politics, some like democrats, some republicans. Some switch between the two based on how they feel for the day.

Originally Posted by Mudge

I think its politics, some like democrats, some republicans. Some switch between the two based on how they feel for the day.

Lets keep the bipartisanship off the forums Mudge.





Yeah, it's hard to get the dumbells up. I just let them rest on my knees while I catch my breath from having to pick them up. I think I lie back and they sort of slide back with my bodyweight. It seems to be the least exhuasting way for me.

I think the problem lies in my arms. My biceps, triceps, and delts are larger and stronger in my left arm than my right.

My more dominant arm (left) is supporting more weight than my right arm during the movement. Therefore, my right pec is doing more work than my left pec. I guess dumbells really wouldn't help then. Should I just continue lifting and hope they even out?

Also, should I be worried about the difference in size between my arms (biceps and triceps)?

Then do dumbells to try to even out your muscles.

Originally Posted by JohnnyN

Gotcha. The only problem is that I probably can't lift the dumbells to my chest that I would use for flat bench press. Guess I'll practice using light weights on the bar until I fell the tension in the right area.

pick up the dumbbells then place the ends on your thighs (hammer position) then sit down with them on your thighs. roll back and pull your knees up and theyll come onto your chest. you should be able to put en up from there

This could actually be a PHYSICAL problem rather then a simple training problem, this is possible if your skeletral structure is tilted in a way, ie you might have a curved spine, making one side appear larger then the other. I have this, but only to a small extent...feel the breast plate bones imbetween your pecs, if it feels uneven, then this might be the problem, if it is equal though, then I suppose just take the advise of the other users.

next time you bench at the bottom of your rep look to see where your hands are in relation to your chest.. when i first started lifting i would grab the bar evenly but when i brought it down instead of going down straight it would go down slanted to the side so that my left arm was wider than my right... this built the outside of my left pec and the inside of my right pec more(theory) you could see it before but since then i have corrected my form

i think everyone starts with a certain degree of dissymetry where one side is stronger than the other, i sorted it out by starting every set of reps with my weaker side. that way if your train to failure your not training one side more than the other and eventually the weeker side will catch up. it took me about a month before my left arm was as strong as my right

Try putting your feet up on the bench with you or using a medicine ball instead of a bench entirely. This increases the balanced required and really helped me with db bench. I used the throw-up 110's before doing either of these techniques, now i put up 85's and all of the tension is right on my pecs instead of my shoulders.

Putting your feet on the bench curves the spine in the wrong direction. Pain in my back is not something I personally enjoy.

bro im with ya my body looks like i have 2 different ones put together in the middle......
and for the form aspect of it... when you go to down you should be bringing the bar below the nipple. about 1-2 inches is good

Is this the massive Johnny I've heard so much about!?!