Asymmetry of the pectoral muscles how to fix. How to fix facial asymmetry: two gymnastics against asymmetry

33 years old, Ukrainian bodybuilder from Kyiv. IFBB athlete. Silver medalist of the Cup of Kyiv in 2013 in the category "up to 80 kg", finalist of the championships of Ukraine in 2011, 2013 in the categories "up to 80 kg" and "up to 85 kg".

The most common cause of chest asymmetry, like any other muscle group, is banal - “unsuccessful” genetics. After all, there are no two absolutely identical parts of the body. For some it is more pronounced, for others it is less. Who's lucky. Naturally, the situation is aggravated in case of an incorrect approach to training. How can this be expressed?

Reason 1. Genetics

The first, perhaps the most common reason lies, again, in genetics. And also in the unwillingness of the athlete to train in a variety of ways, using various training schemes. What I mean?

Well, let's say that you are right-handed and from birth have poor coordination of the left limbs of your body. Naturally, in such conditions, especially on initial stage training, any movement that you can perform with your left hand is more or less inferior in strength to your right.

Remember the “snowdrops” that press lying, raising one end of the bar an order of magnitude higher than the other. Why are there "snowdrops", remember yourself. This is the beginning of the development of that very breast asymmetry. Those. One of the most common causes of this problem is uneven distribution of the load on the pectoral muscles.

Reason 2. Monotonous training

As for the unwillingness of an athlete to train in a variety of ways, here the problem also lies on the surface.

There is an athlete, there is a problem, but, unfortunately, as a rule, there is not enough willpower to devote your training to solving it. I want to come to the gym, hang more pancakes on the bar and puff to the joy of pride. But to reduce weight and work with a focus on symmetry projectile and the correct uniform arrangement of hands, of course, no one wants.

Moreover, no one wants to do intricate exercises, such as bench press, wiring or crossover with one hand. Working with the weight that corresponds to the weak part of the body. And about working on a weak part of the body super-intensively, using such techniques as “rest-pause”, “partial repetitions” and other training methods, in general, there is no question.

Everyone, as a rule, is fixated exclusively on one training mode that is comfortable for them. Using, only those exercises that are most convenient for them and in which they can raise the most more weight.

Reason 3. Scoliosis

Another, more serious cause of breast asymmetry can be scoliosis. Here everything is much more complicated.

First, with scoliosis Possible chest deformity. In this case, you are unlikely to be able to solve the problem of breast asymmetry. Since on the chest with “wrong”, let's say, shape and shape of the breast will be wrong. Those. in this case, another priority task arises - to give the chest the most “correct” shape. But this, the question, is already a bit, from a different area.

Secondly, even if there is no deformation, then in any case, there is asymmetry shoulder girdle . And this, in turn, entails an asymmetrical arrangement of the humerus bones, to which the pectoral muscles are attached and due to which their main work occurs.

As a result, they (shoulder bones) move slightly at different angles when performing exercises. And as we know, work at different angles loads the muscles in different ways. So it turns out that the pectoral muscles develop in different ways. And the shape is slightly different.

In general, having a similar problem, it is necessary to carefully monitor the location of the humerus bones when working on the pectoral muscles. To put it simply, it would not hurt to have a responsible training partner who will closely monitor your hands as you perform the exercises. They (hands) should move symmetrically to each other. This will ensure that the load is evenly distributed between your pectoral muscles.

Asymmetry of the pectoral muscles in bodybuilders

Is breast asymmetry a problem for performing bodybuilders? If it is pronounced, then yes, definitely. A conspicuous imbalance in any muscle group significantly reduces your chances of success.

The most striking example of an athlete with a similar problem is the Russian bodybuilder Alexander Fedorov. True, in his case, the cause of chest asymmetry is an injury (rupture, to be precise) of the pectoral muscles. And as his practice shows, this problem, in principle, is not solvable. After all, whatever one may say, a piece of meat that has been torn off cannot be returned to its original form.

If the asymmetry is not significant and noticeable, for the most part, upon close examination. That correctly set posing will easily hide this problem from the judges.

And to all performing and non-performing athletes, I wish to grow big, dry and proportional!

Many novice athletes are faced with such a problem as muscle asymmetry. This condition is characterized by the fact that the muscles on one side of the body differ in shape and size from the muscles of the same name on the opposite side. For example, the left shoulder is less developed than the right.

Asymmetry is quite common, and if you look closely at your body, you can also find some differences between the left and right side of the body. Almost all people have different arm lengths, eye cuts, shoulder and ear heights, hips, etc. Usually, you don't notice it because people rarely take a straight standing position.

True muscle asymmetry develops for unknown reasons, but it can be corrected. To do this, you need to perform unilateral exercises - this will isolate one side of the body from the other and concentrate the load on a weaker or smaller muscle. Use dumbbells, single block cables, and any equipment that will help focus on a weak muscle group for this purpose.

A set of exercises

This exercise has a greater effect on the anterior and lateral (middle) bundles of the deltoid muscles. The triceps receive an auxiliary load.

Initial position:

Set the backrest angle to 80-90 degrees. Sit on a bench. Take dumbbells in your hands and raise them above your head. Elbows are turned to the sides. Forearms are vertical. Deflection in the lower back. Feet firmly rest on the floor.

Technique:

As you exhale, powerfully squeeze one dumbbell up (work with the side whose deltoid muscle needs to be adjusted).
Lower the dumbbell while inhaling and repeat the exercise as many times as necessary.
The second hand with the dumbbell remains in a raised position throughout the exercise.

Perform: 2-4 sets of 8-10 reps.

This exercise is more involved in the work of the anterior bundles of the deltoid muscles.

Initial position:

Take the dumbbell with the hand from which the deltoid muscle needs to be adjusted, with the other hand rest against the back of the bench. The working arm is lowered along the body.

Technique:

As you exhale, raise your arm in front of you to parallel with the floor, slightly bending it at the elbow and moving it slightly to the side.
Repeat the exercise as many times as necessary.

Perform: 2-4 sets of 10-12 reps.

This exercise can be done with a small barbell with an EZ bar. This will complicate the task and include the forearm in the work. In this case, you do not need to take too much weight. For the best possible study of the deltoid muscle, use a dumbbell.

3. Hand swing with dumbbells in an incline

This exercise perfectly develops the posterior bundle of the deltoid muscle.

Initial position:

Take a dumbbell in the hand from which the deltoid muscle needs to be adjusted and lean forward with your torso. The slope should be significant, the body is almost parallel to the floor. Rest your other hand on the back of the bench. The working arm is lowered and slightly bent at the elbow.

Technique:

As you exhale, take your arm to the side without unbending it at the elbow.
On an inhale, lower your arm to the starting position.

Perform: 2-4 sets of 12-14 reps.

Target this exercise work out upper part trapezius muscle.

Initial position:

Take a dumbbell with the hand on which the trapezius muscle needs to be adjusted and stand up straight. Rest your other hand on the back of the bench. Move your working hand slightly forward.

Technique:

As you exhale, lift the dumbbell, moving your arm slightly to the side. Pull your shoulder up as far as possible.
Hold this position for a second and return to the starting position.

Perform: 2-4 sets of 8-12 reps.

This complex is not intended to be the main one for training the shoulders and trapezoid. But doing it from time to time, you can defeat the asymmetry of your shoulders and trapezium.

Probably not everyone knows that with asymmetric muscle development, a special training program for gym. Of course, the use of such a program is permissible only after you make sure that the problem does not lie at all in a pinched nerve and we are not talking about muscle atrophy as a result of spinal problems.

I get asked questions all the time about uneven muscle growth. For example, I was recently asked for advice: Hello! I am 21 years old. I am left handed. I recently noticed that the muscles on the left hand are larger than on the right. Please advise what to do to fix this."

I want to say right away that the uneven development of symmetrical muscles is a fairly common problem. What to do if one biceps is large and the other is small, if one pectoral muscle is larger than the other. Before undertaking the elimination of the "skew", you need to establish its presence and cause. Let's immediately decide that if one leg or arm is 1 cm larger than the other, then this is the norm, and this is not striking to anyone. But if the difference is already a few centimeters and catches the eye of everyone, and the problem is getting worse, then it’s worth considering.

The reasons may lie both in the field of training and in the field of physiology. The spine experiences quite strong loads throughout life, which can lead to its curvature and displacement of the intervertebral discs, and even to pinching of the nerve. In the people, this problem is also called a pinched nerve.

In turn, training with significant weight can exacerbate these problems. When displaced, the discs can pinch the endings of the nerve fibers that lead to certain muscles, and this can only happen on one side. As a result, the corresponding muscle receives less stimulation, and its growth may slow down, or even stop altogether. Therefore, if any of the symmetrical muscles lag behind in its development, first of all, you should consult a doctor and examine the spinal column - perhaps the reason lies precisely in it.

If everything is fine with the spine, there is no infringement due to the curvature of the spine, then the reason may be the wrong training. So, if you perform most of the exercises for the hands with a barbell or in simulators that require the simultaneous inclusion of both of your upper limbs in the work, then subconsciously you will shift most of the load to more strong hand. As a result, it will receive a greater incentive to grow, and the "bias" in its direction will only get worse.

To eliminate the “skew”, a weaker muscle should receive a greater load for some time - at least one month. And this means that you will have to perform exercises for the hands either with dumbbells, or in those simulators where you can perform the movement with only one hand - and only in this way. An excellent exercise for the biceps in this case will be standing dumbbell curls. At first, you bend with only a weak arm, then with half the weight of a strong arm. Again - only with a weak hand and again with a strong one. Do the exercise until the weak arm gets tired. As a result, she will receive 50 percent more workload. If such training, even for two months, does not help at all, then I advise an even more effective method. It will be necessary to temporarily, perhaps even for 2-3 months, stop training a strong arm, otherwise you risk never fixing the existing problem.

There is another technique - you take a heavier dumbbell in your lagging hand, the difference in weight of the dumbbells should be from one to five kilograms. Perform the exercise as usual - the weaker muscle will again receive more load. But personally I'm against this method, since training with different weights in each hand can again cause pinching of the paravertebral nerve.

Alternatively, in the case of triceps, you can perform the movement with each arm alternately. As exercises, we can recommend extension of the arm with a dumbbell from behind the head or extension on the upper blockperformed with one hand. Again, more weight is placed on the weaker hand. I emphasize: the number of repetitions should be the same for both hands; it is selected in such a way that in the case of working with a weaker hand, you almost reach “failure”. In the same way, you can perform concentrated curls for the biceps. On my website, my video is attached to the text of the article how to train if one pectoral muscle is larger than the other. The lat pulldown or the single-leg bench press can help if your lats or quads are lagging behind. A few years ago, one of my knees was shattered from a fall down a flight of stairs, and I had a major operation to repair the kneecapsule, but all the muscle in my left leg was lost. Using the technique of shock training only the left quadriceps, I managed to return the volume to the muscles of the left quadriceps by 90%, and a year later I took 4th place in the WABBA World Classic Bodybuilding Championship, performing at such a level for the first time. This proves that the methods I recommend work not only in theory and practice, and I believe that they will help you too! In parting, I will tell you about one method aimed at restoring normal blood circulation in the lagging arm. Before starting each exercise, do one set for the lagging arm with light weight and high reps. Then start working with a normal weight. Personally, I would add 2-3 more of these sets after the workout, say 50-100 reps.

Interested in my training system? I have groups in every social network, as well as thematic channels on YouTube + many surprises await you.

Many novice bodybuilding athletes are faced with such a problem as muscle asymmetry. This condition is characterized by the fact that the muscles on one side of the body differ in shape and size from the muscles of the same name on the opposite side. For example, the left bicep is less developed than the right bicep.

So how do you fix asymmetry?

The tactics will depend a lot on the root cause of your problem. Most often, people encounter it in the presence of a disease such as scoliosis. This is a condition in which there is a curvature of the spine, which is practically not amenable to correction with the help of physical exercises. However, visible asymmetry can be eliminated by strengthening the musculo-ligamentous corset. In addition, it will eliminate or reduce pain. In this situation, it will be useful as bodybuilding (a doctor's consultation is required to rule out contraindications) and special gymnastics.

True muscle asymmetry develops for unknown reasons, but it can be corrected. Most often, there are differences in the size and shape of the pectoral and abdominal muscles. To resolve this condition, follow these recommendations:

Zoom in muscle mass, as the differences will level out. This is the main way to deal with this problem.
Try to consciously place a greater load on lagging muscles.
With asymmetry pectoral muscles you can perform exercises with a barbell (bench press), while the total weight of the disks on the lagging side should be done about 5-10% more. The same technique can be used with dumbbells. You can also move the hand where the biceps are smaller (if you are doing a standing biceps curl) closer to the center of the bar, while leaving the other hand with a more pronounced biceps in its usual place.

Many athletes, from beginners to experienced athletes, face the problem muscle asymmetries. This condition is manifested in the fact that the muscles of one side of the body are different from the same muscles of the other side. For example, it is unlikely that someone has biceps of the left and right hand have the same appearance - on one of these hands it will necessarily be more developed than on the opposite side of the body.

It must be said that muscle asymmetry is a frequent phenomenon associated with the peculiarities of the development of both halves of the body. Looking at yourself in the mirror, you will surely easily find this kind of asymmetry in yourself. This is fine. Almost all people on the planet have different arm lengths, shoulder heights, and even eye shapes. However, we do not notice this, because a person rarely takes a perfectly even standing position.

How to correct muscle asymmetry?

Our actions will depend largely on what are the underlying causes of the asymmetry. For example, with scoliosis (curvature of the spine), it is very difficult to align the asymmetry, and only some physical exercises can do it. Such exercises strengthen the muscular-ligamentous apparatus and allow you to visually eliminate the curvature. Plus, the pain will go away.

In bodybuilding, the problem of muscle asymmetry is also quite common. As a rule, this is observed with the development of the pectoral muscles and arms. To overcome this, the following recommendations must be followed: