My Chest Isn't Symmetrical!

[motof]

hey guys

I was stoked coming out of my chest workout today only to find that my chest is not symmetrical right now. One side, the nipple seems to point in a different direction than the other

I think it is because one pectoral might have more bodyfat than the other one but I am not sure. maybe I have developed more muscle on one?

does anyone have any other ideas or how to go about fixing this aside from dropping my bodyfat level and trying to even them out?

when evening them out, should I do more dumbell exercises or more barbell?

Thanks
-Motof

[Chris]

Well, a woman's chest is a whole different animal than a man's so it's difficult to say. But, I can tell you that my whole body is not symmetrical. Everything on my left side is slightly larger than everything on my right...my biceps, tricep, chest, quad, everything. It would be difficult for anyone other than me to notice, but there's nothing I can do about it. That's just my structure.

[motof]

ROFL Chris,

I need to change that avatar - I'm a guy actually

That must have seemed so ridiculous as a post ha. Anyways, any different thoughts in this direction?

[lottalead]

motof became a girl??????????when? and congrats on the change bro--lol

[bronson]

Originally Posted by motof

hey guys

I was stoked coming out of my chest workout today only to find that my chest is not symmetrical right now. One side, the nipple seems to point in a different direction than the other

I think it is because one pectoral might have more bodyfat than the other one but I am not sure. maybe I have developed more muscle on one?

does anyone have any other ideas or how to go about fixing this aside from dropping my bodyfat level and trying to even them out?

when evening them out, should I do more dumbell exercises or more barbell?

Thanks
-Motof

You are probably the only one who notices this. Anyway, I was always told to work the weaker muscle first. Example, if your right handed chances are your left arm is slightly weaker. So when doing one arm dumbell curls you would work the left arm first. When doing one arm flyes for chest, you would work the weaker side first and maybe add an extra rep or two and a cheater or two. I bet no one else even notices this. And if they did, they would act like they didn't. I wouldn't let this bother me too much.

[bronson]

Information on hitting a target area or bringing up a lagging body part.

Originally Posted by http://www.fitstep.com

1. "One and Two and One" Reps
This is a dumbell technique that increases the training volume for the smaller muscle. For this technique, you'll use the same dumbells in both hands.
Start with one rep with the one arm of the smaller part. For example, if you're doing curls, do one dumbell curl with your left arm. Now do a single rep with BOTH arms (right and left) at the same time. Immediately do another rep with the smaller arm again.
Your smaller bodypart will end up getting 50% more work than the larger side.

2. "One and Two and One" Sets
This approach is very similar to the rep technique explained above. This time, however, you will do one set of an exercise for just that single side, rest, then do a set that works both sides. Then you'll go back and do a set with just the smaller side again. This will also increase the "smaller-side" workload by about 50%.
This approach also utilizes dumbells rather than barbells in order to allow for single-limb movements.
This "staggered set" approach is more effective for leg exercises than the "staggered rep" technique explained above simply because it's tough to find an exercise that you can do the "rep" technique effectively with. For legs, you will follow the exact same routine, doing a single-leg set, then a double-leg set, then a single leg set.

3. Uneven Weights
To do this technique, hold a dumbell that is somewhat heavier in the hand of your weaker side. This can be a 5 to 10 pound or more difference, depending on the exercise. Do your set as you normally would but stop completely when your weak side can't continue.
This technique increases the resistance on the weaker side, helping to bring it up to the level of the stronger side. Stopping the exercise when the weak side is fatigued ensures that the strong side does not get stimulated as much. This allows the weaker side to more easily catch up.

4. Use Dumbells For All Your Exercises
Dumbells force each side of the body to take full responsibility for their part in the movement. When using machines or barbells, the strong side can have a tendency to take over the movement and assist the weak side, limiting its development.
Simply switching to completely dumbell-based training for a period of time can help bring up the lagging part quickly without even having to use these special techniques.

5. Targeted Negatives
Finish each bodypart workout with a single set of negative training for the weak side limb. For example, if your left bicep is weaker, when you've finished your regular bicep workout, do one set of negative-only training for the left bicep.
One of my favorite ways to do negative training for biceps is using the Preacher Bench. The bench allows you to stabilize your upper arm more effectively than if you are standing.
Sit in the bench and hold a heavy dumbell in one hand (the weight should just a little higher than your 1 rep max). Now use your other arm to help with the "up" phase of the movement.
Once you're at the top, start to lower the weight down. Fight gravity all the way down - don't just try and slow the weight down...actively try and lift it up while gravity is forcing it down. This is the most effective way to execute negative training.
Have your free hand ready to slow the dumbell to keep it from slamming your arm down if you lose strength.
This technique will help to build strength in the target muscle, helping to address the innervation issues that may be causing the lagging development.

6. Targeted High-Rep Training
Start each bodypart workout with one light, high-rep set for the weak side muscle. For example, for a smaller or weaker right tricep, start each tricep workout with one set of high-rep single-arm pushdowns. High-rep in this case means 50+ reps.
This very high rep set will help to increase circulation to the target muscle, improving its ability to gain mass. This increase in circulation means more available blood, which means more nutrients get to the muscle, which means more muscle growth!

http://www.fitstep.com/Misc/Newslett...es/issue31.htm

I hope this info helps, but I believe when you look in a mirror your flaws are not as bad as you see them. We are our worst cridics.

[alb_tex]

Can you give us an idea of what your BF% is?

I have worked with a few people who experienced this as they climbed back into shape. If and when asymmetry became a concern, we concentrated on isolation routines to target the chest. Lots of DB work (flat and incline DB press,) over-head cable flies and low-cable flies helped out.

TEX

[motof]

I need to check my bodyfat level again one of these days but I would say I am in the range of 15% +/- 3%. I don't think I've ever been over 20%.

[Chris]

Sorry about the assumption that you're a girl! Glad we got that cleared up. Well, I would be very cautious when it comes to training one side more than the other. First off all, it's one thing to train biceps that way, but chest is a little more difficult. Second, although you're one side may appear smaller, if you train it more/harder you may run the risk of making that side stronger than the other. When you go back to a more compound exercise like a barbell bench press, then all of a sudden one side is significantly stronger than the other. Doesn't sound so bad, but that will put increased stress on your weaker shoulder joint, will eventually create a muscle imbalance, and can cause injury. So I would be cautious with that. Train both sides equally hard, if one is slightly larger or stronger it's probably just your structure and only a very slight differnece. FYI, oddly enough although as I mentioned before my left side is slightly larger, my right side is slightly stronger on all bodyparts & all lifts. Hope that helps.

[bronson]

Originally Posted by Chris

Sorry about the assumption that you're a girl! Glad we got that cleared up. Well, I would be very cautious when it comes to training one side more than the other. First off all, it's one thing to train biceps that way, but chest is a little more difficult. Second, although you're one side may appear smaller, if you train it more/harder you may run the risk of making that side stronger than the other. When you go back to a more compound exercise like a barbell bench press, then all of a sudden one side is significantly stronger than the other. Doesn't sound so bad, but that will put increased stress on your weaker shoulder joint, will eventually create a muscle imbalance, and can cause injury. So I would be cautious with that. Train both sides equally hard, if one is slightly larger or stronger it's probably just your structure and only a very slight differnece. FYI, oddly enough although as I mentioned before my left side is slightly larger, my right side is slightly stronger on all bodyparts & all lifts. Hope that helps.

So are you saying that you can't train your chest to where it is somewhat equal to the inferior side and then stop targetting that area? And you mentioned your right side being stronger on all body parts. Did you experience an injury because of this? And one more question. Sorry, so many questions Chris, I am just trying to understand this. Is the main point your making, is if you target a large muscle, be cautious not to overstrengthen the muscle? Or are you saying not to target a large muscle at all, because it's probably not as weak as what ones own eye would see? I guess that was two more questions.