How To Even Out Uneven Pec Muscles - Chest Symmetry

how to even out chest muscles uneven pecs

even out uneven pec muscles chest
Young Arnold Schwarzenegger Stressed Symmetry In His Chest Muscles

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Your Question: How To Even Out Uneven Pec Muscles? My Pecs Are Different Sizes And Shapes And I Am Embarrassed.

Hey Frugal Fitness I have a question about my chest muscles size. I have been working out for about 6 months now and I have got bigger and more toned and I use a lot of your workouts. My chest is my best part of my body but my left pec is a different shape to my right. By this I mean my left pectoralis major is all round whereas my right pec is is round and then the bottom of it is flat and seems more toned then my left. 

At first it wasn't that bad but now my chest muscle uneven look is so noticeable. I know you're a top personal trainer at the gym that has dealt with uneven pecs, and you were the first person I thought about asking as you know so much. What should I do to even out my uneven chest muscles and pump up my pecs?

even out uneven pec muscles chest  pectoral symmetry

Frugal Fitness Answer: How To Even Out An Uneven Chest

I have actually gotten the question of how to even out uneven pec muscles a few times from different people over the years, and even dealt with a similar issue in my first few years of weight training. Uneven pecs can be a problem in bodybuilding, athletic training, and even in their romantic relationships. Having uneven chest muscles a very common situation for a lot of people so don't feel embarrassed and it can be improved with a few workout modifications. 

While uneven pectoralis major muscles obviously doesn't look ideal, more importantly disproportionate chest musculature can also predispose you to poor exercise technique and/or injury (such as tendinitis, bursitis, or rotator cuff tear. These are all things you want to avoid I assure you) so it is something that you want to start correcting as soon as possible. From my experience, I would recommend implementing three things to help rectify the situation and even out those uneven pec chest muscles in 2023:

even out uneven pec muscles chest toned

3 Tips To Even Out Your Chest Muscles

1)  First off, you need to take a good hard look at your pectoral exercise technique. Your situation is very common for those that are much stronger on one side and tend to lift or position themselves on fitness equipment crookedly on the bench or mat, which will put more stress on one side of the body. If you do that for every set, every workout, every week, etc it will add up to one side of your body being stronger and more developed than the other. You need to check your form in the mirror or with a spotter to make sure that your barbell bench press is not uneven, that your pushups aren't leaning to one side, and that your positions during mat exercises (such as donkey kicks, quadripeds, and planks) aren't crooked. 

Also take into consideration that straining to lift heavy weight or lifting in a fatigued state often results in poor form including putting more weight on one side of your body. Try to avoid maxing out or doing too many chest exercises in a fatigued state unless you can use excellent form. Also, take note of your posture when you are seated and standing, and make sure you are not slouching to one side or leaning too much onto one side, etc. Do some chest and shoulder stretches (shoulder abductions) and some scapula retractions (pull your shoulder blades together and hold) to help improve this.

2)  Secondly, you may want to switch for the most part to dumbbell and cable exercises instead of barbell exercises, tricep dips, and pushups. When you use barbells, machines, or bodyweight exercises it is much easier to overcompensate with your stronger pectoralis and make the strength disparity even larger. You can distribute the weight on a bar or machine to one side more than the other very easily, even if it only appears to be a subtle difference. When you do pushups and dips, especially in a fatigued state, it is very common to lean more on your stronger side. 

It is much easier to see your right and left side strength difference by doing dumbbell presses, dumbbell flies, cable chest presses, cable flies, etc. Because each side is independent, you will see right away when one side has reached failure and can no longer continue the exercise. When your weaker side starts failing, end the set without continuing with the stronger side. If you can't lift anymore on 1 side of your chest and keep lifting on your stronger side, you will just be making things worse so never continue the set. I personally think you get a lot more out of dumbbell and cable exercises than barbell bench press, pushups, and dips, especially in terms of pectoral muscle activation. 

even out uneven pec muscles chest

3)  Lastly, you can do some extra chest exercises on the lagging pec side at the end of your regular workout. This will help your pecs get evened out faster. I wouldn't recommend doing a huge amount extra, but an extra 1-2 sets of chest press machine or single arm dumbbell chest press should help to make a difference. You could even do a set of single arm chest flies on that 1 smaller side, holding a dumbbell in a relaxed position on the non-lifting side just to keep you balanced on the bench. Since it is the end of your chest workout, you shouldn't be doing very heavy weight for this little extra on your weaker side and make sure form is good. This is just a temporary pectoralis major training strategy and shouldn't be needed after a couple months tops while your weaker or smaller chest side catches up. It is also important for joint pain reduction and less chest muscle tightness.

Chiseled Chest And Pumped Pecs

Follow these three pec performance tips and you will be well on your way to evening out and improving your chest's physique, posture, and lifting performance. It may take several months for major improvements in your chest muscles to take effect, but it can be done and you will be glad you took care of the pec problem. Time to tone it up and even out those uneven pecs! Evened out pectoralis muscles are key to a perfect physique.

Chest Conclusion

Get your workout gears in motion in motion and sculpt the chest and overall physique of your dreams on a shoestring budget. Power to the pecs! We will be here to help you pump up your pecs at Frugal Fitness!

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I hope you enjoyed this article about how to even out your uneven pec muscles and chest muscle to maximize your performance!

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