2. The action posture is asymmetrical. Incorrect posture can also lead to asymmetry of pectoral muscles. Slightly different movements during exercise can change the stimulation intensity and exercise quality of chest muscles.
3. Get used to action. Just as some people are accustomed to using their left hand and others are accustomed to using their right hand, the habit of using pectoral muscles has priority, and the frequently used thoracic nervous system has better control, so muscle fibers participate in more sports, and muscle strength and volume are greater, which eventually leads to muscle asymmetry. For example, most people are used to moving their right hand more than their left, so the right pectoral muscle is developed.
4. Congenital muscle asymmetry. Almost everyone has this problem, but it is obviously not obvious.
What about muscle asymmetry? Lateral push-ups
First do a standard push-up preparation. In the process, the center of gravity of the body is biased towards the weaker side of the pectoral muscle, or the body is raised to naturally bias the center of gravity towards the smaller side of the pectoral muscle for correction.
One-handed push-ups
If you are a master of push-ups, you can also use one-handed push-ups to correct it, which will help to change the imbalance on both sides of the chest muscles. Action essentials: 1. First do a standard push-up, with your arms slightly wider than your shoulders, keep your body straight, raise one arm and put the raised arm on your back. 2. Bend your arms close to the floor until your elbows are bent at right angles. Return to the action and push the floor hard until the arm is slightly bent. Say it again. 3. The torso is slightly off the floor and one arm is balanced. Generally, you can only try one-arm push-ups at least 30 times.
Flexion and extension of parallel bars side arm
When the parallel bars are flexed and stretched, during the descending process, the body's center of gravity leans to the weaker side of the pectoral muscle, and at the same time stays at the lowest descending point for a few seconds to make a "peak contraction" state, which is beneficial to the growth of the weaker pectoral muscle. Action essentials: 1. Hold the parallel bars with straight arms, hold your chest and abdomen, put your legs together and relax. 2. Exhale immediately, and the body's center of gravity drops to the weak side of the chest, deliberately increasing the workload of the weak side of the pectoralis major until the arms are bent to the deepest degree and the elbows are abduction, so that the pectoralis major muscle is fully extended and paused for 2 ~ 3 seconds. 3. Then inhale and support your arms, and your body will rise until your arms are completely straight, so that your body will return to the straight arm support posture. Repeat 8 ~ 10 times and practice 3 groups.
Lateral push-ups of supine dumbbells
When using barbell as bench press, the weight of barbell can be more concentrated on the weaker side of pectoral muscle; When doing bench press with dumbbells, you can do one-handed dumbbell bench press. Action essentials: 1. Lie on your back on a bench or bench, with your shoulders and arms touching the countertop and your back "straight" behind the countertop. Hold your chest and shoulders down, hold the bar with your palms facing up, put the weight of the barbell on the underdeveloped chest side, the grip distance is shoulder width, and put the barbell bar on the nipple of the chest. 2. Then inhale, push the barbell up with your arms, straighten your arms, and pause for 2 ~ 3 seconds. Then exhale and slowly put down the barbell to recover. Repeat 10 ~ 12 times and practice 3 groups.
One-arm side elastic rope
It can be corrected by one-arm stretching exercise with one side weak chest muscle doing one side elastic rope resistance. Action essentials: 1, one-arm oblique lift, grab the elastic rope. Inhale immediately, and with the contraction force of pectoralis major, pull the elastic rope downward and inward to the front of the lower abdomen. At this point, the weak pectoralis major should feel completely tightened and pause for 2 ~ 3 seconds. 2. Then exhale, and then relax and recover. Repeat 10 ~ 12 times and practice 3 groups.
One-arm dumbbell supine bending arm lift
Dumbbell supine bending and lifting arms have a good exercise effect on the chest. You can do this exercise with one hand to correct the asymmetry of chest muscles, but you need to have high balance ability. Action essentials: 1, do supine head with one arm with underdeveloped chest, and pull back. 2. Lie on your back on the stool, with your legs apart, your feet on the ground, your dumbbells in one hand, your arms straight, and your dumbbells on your thighs. 3. Exhale immediately, lift the dumbbell with your arms straight, fall back to the maximum through your chest and head, pause for 2 seconds, then inhale, then pull the dumbbell up hard and recover through the original path. Repeat 10 ~ 12 times and practice 3 groups.