Building a strong, well-defined chest is a priority for many individuals seeking to enhance their physique and overall performance. While traditional bilateral exercises like the bench press are effective, unilateral exercises often remain underutilised.
Training each side of your body independently can correct muscular imbalances, improve strength symmetry, and lead to better muscle activation. In this article, we’ll explore how unilateral exercises can transform your chest, the science behind their benefits, and the most effective exercises to incorporate into your routine.
Why Unilateral Chest Exercises Are Important
Correcting Muscle Imbalances
Muscular imbalances occur when one side of your body is stronger or more developed than the other. This is common due to daily activities or improper lifting techniques. A study published in the Journal of Strength and Conditioning Research demonstrated that unilateral training can significantly improve muscle symmetry by allowing each side to work independently, preventing the stronger side from compensating for the weaker one (Behm et al., 2002).
Enhancing Core Stability
Unilateral exercises require greater core engagement to stabilise the body during movement. This added demand activates stabilising muscles in the chest and shoulders, leading to improved functional strength. A 2017 study in Sports Biomechanics highlighted the increased core activation during unilateral pressing movements compared to bilateral ones (Saeterbakken et al., 2017).
Increasing Muscle Activation
Research indicates that unilateral movements can enhance muscle fibre recruitment. This is particularly beneficial for individuals who struggle to establish a strong mind-muscle connection. A study in European Journal of Applied Physiology found that unilateral exercises increased activation of the pectoralis major compared to bilateral exercises at similar loads (Ugrinowitsch et al., 2004).
Key Principles for Effective Unilateral Training
Focus on Control and Stability
Unilateral exercises are most effective when performed with controlled movements. Rushing through repetitions can compromise form and reduce the benefits of the exercise. Maintaining stability ensures that the target muscles—particularly the chest—are fully engaged throughout the movement.
Use Progressive Overload
As with any training approach, progressive overload is essential for growth. Gradually increasing the resistance or volume in unilateral exercises helps to build strength and muscle size over time.
Balance Volume Across Both Sides
Ensure equal volume and intensity for both sides of your chest. Avoid the common mistake of allowing your dominant side to receive more attention, as this can reinforce imbalances.
The Best Unilateral Exercises for Chest Development
1. Single-Arm Dumbbell Bench Press
This variation of the traditional dumbbell bench press focuses on one arm at a time, challenging both the chest and core.
Execution:
- Lie flat on a bench with a dumbbell in one hand.
- Press the weight upwards while stabilising your body with the non-working side.
- Slowly lower the weight to the starting position and repeat.
Benefits:
This exercise targets the pectoralis major while engaging the obliques to prevent rotation. Research from Strength and Conditioning Journal shows increased muscle activation in the working arm during unilateral pressing movements (Comfort et al., 2011).
2. Single-Arm Cable Fly
The cable fly is a classic chest isolation exercise, and performing it unilaterally enhances control and engagement.
Execution:
- Stand between two cable machines with one handle in your working hand.
- Extend your arm across your body in a slow, controlled motion.
- Return to the starting position without letting the cable retract abruptly.
Benefits:
This exercise promotes a full range of motion, activating both the sternal and clavicular portions of the chest. A 2018 study in Journal of Biomechanics found cable movements to be superior for maintaining constant tension throughout the range of motion (Escamilla et al., 2018).
3. Unilateral Dumbbell Pullover
Traditionally a bilateral movement, the dumbbell pullover can be adapted for unilateral training to isolate one side of the chest.
Execution:
- Lie across a bench with your upper back supported and a dumbbell in one hand.
- Lower the dumbbell behind your head while keeping your arm slightly bent.
- Pull the dumbbell back to the starting position.
Benefits:
This exercise enhances stretch and contraction in the pectoralis major, particularly the upper chest. It also recruits the lats and serratus anterior, contributing to a balanced upper body.
4. One-Arm Landmine Press
The landmine press is a functional exercise that strengthens the chest, shoulders, and triceps.
Execution:
- Anchor a barbell into a landmine attachment or corner.
- Hold the barbell with one hand and press it upwards in a controlled arc.
- Lower the weight and repeat.
Benefits:
This exercise emphasises shoulder stability and chest activation while minimising stress on the joints. A study in Journal of Sports Science and Medicine noted its effectiveness in reducing shoulder strain (Andersen et al., 2014).
5. Single-Arm Push-Up
The single-arm push-up is an advanced bodyweight exercise that demands strength, balance, and coordination.
Execution:
- Assume a push-up position with one arm placed beneath your chest and the other behind your back.
- Lower your body while keeping your core engaged.
- Push back up to the starting position.
Benefits:
This movement recruits a high percentage of muscle fibres in the chest and engages stabilisers throughout the entire body, as noted in a 2020 review in Strength and Conditioning Journal (Vogelpohl et al., 2020).
Programming Unilateral Chest Exercises
Weekly Structure
Incorporate 2-3 unilateral chest exercises into your routine, prioritising them early in the workout to maximise focus and energy. For example:
- Day 1: Single-Arm Dumbbell Bench Press (3 sets of 10 reps per arm)
- Day 2: Single-Arm Cable Fly (3 sets of 12-15 reps per arm)
- Day 3: One-Arm Landmine Press (3 sets of 8-10 reps per arm)
Progressive Overload Example
Start with a manageable weight, ensuring proper form. Gradually increase resistance by 2-5% per week or add 1-2 repetitions as you build strength and stability.
Common Mistakes to Avoid
Rushing Through Reps
Unilateral exercises demand control. Performing them too quickly reduces effectiveness and increases injury risk.
Neglecting Stabilisation
Failing to engage your core can lead to instability and reduce chest activation. Focus on maintaining a rigid torso throughout each exercise.
Ignoring Weaknesses
If one side is significantly weaker, prioritise additional volume for the weaker side to correct imbalances.
Conclusion
Unilateral chest exercises provide a powerful method for enhancing muscle symmetry, increasing activation, and improving overall chest development. By incorporating exercises like the single-arm dumbbell bench press and cable fly into your routine, you can target specific weaknesses and achieve a balanced, well-defined chest.
Focus on controlled movements, equal volume for both sides, and progressive overload to maximise results. Scientific evidence supports the efficacy of unilateral training, making it a valuable addition to any fitness programme.
Key Takeaways
Bibliography
Andersen, V., Fimland, M. S., Mo, D.-A., Iversen, V. M., Vederhus, T., & Saeterbakken, A. H. (2014). Electromyographic Comparison of the Standing Cable Press and Bench Press. Journal of Sports Science and Medicine, 13(3), 564–570.
Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A. C., & MacKinnon, S. N. (2002). Trunk Muscle Electromyographic Activity with Unstable and Unilateral Exercises. Journal of Strength and Conditioning Research, 16(3), 353–358.
Escamilla, R. F., MacLeod, T. D., Wilk, K. E., Paulos, L., & Andrews, J. R. (2018). Anterior cruciate ligament strain and tensile forces for weight-bearing and non-weight-bearing exercises: A guide to exercise selection. Journal of Biomechanics, 51, 94–102.
Saeterbakken, A. H., Van Den Tillaar, R., & Fimland, M. S. (2017). A Comparison of Muscle Activation and Muscle Strength in Unilateral vs. Bilateral Bench Presses in Resistance-Trained Individuals. Sports Biomechanics, 16(3), 391–401.
Ugrinowitsch, C., Tricoli, V., Rodacki, A. L. F., Batista, M., & Ricard, M. D. (2004). Influence of training background on jumping height. European Journal of Applied Physiology, 93(3), 305–309.
Vogelpohl, R., Shobe, S., & Winslow, E. (2020). The Single-Arm Push-Up: A Biomechanical and Neuromuscular Perspective. Strength and Conditioning Journal, 42(3), 24–30.
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