Strength Imbalance

Training Powerlifting
1

I need some advice as to how to fix an imbalance in the strength of my pecs. . .

My right pec is noticeably stronger and larger than my left pec. Normally I would just focus on perfect form on the pec movements I do to fix the problem (making sure the bar goes up simultaneously on both sides), but this strength imbalance caused an injury a few months ago.

To put it simply, I was doing a heavy set of bench and my right pec strained badly. My best guess is that this was caused by the greater amount of stress put on that pec, to make up for my left pec’s weakness. This put me out of any pec involved movement for roughly 2 months.

My training program is the Waterbury Method, which has been working well for me thus far.

I’ve tried unilateral dumbbell bench presses with my left side (the weaker side) only, but this doesn’t seem to be doing the trick. It tires out my left tri which restricts my overhead press progress.

Cliff notes
1)Weaker left pec
2)imbalance caused injury to right pec
3)Have tried exercises with little to no avail

I need some pointers as to how to overcome this problem, and how to integrate whatever the solution(s) may be into my training.

Thanks to any help. . .

2

Why not wear out the tricep before doing the unilateral DB BPs?

3

How about the pec excercise is this article?

http://www.T-Nation.com/readTopic.do?id=1524088

4

[quote]texass wrote:
Why not wear out the tricep before doing the unilateral DB BPs?[/quote]

Mostly because it’s basically my chest that’s in need of the extra stimulation, and I don’t want to overtrain one tricep.

5

[quote]HoratioSandoval wrote:
How about the pec excercise is this article?

http://www.T-Nation.com/readTopic.do?id=1524088
[/quote]

Thanks, that looks good

I’m going to try that Monday. I’ll do a few extra sets with my left side.

6

[quote]Dedicated_1 wrote:
Mostly because it’s basically my chest that’s in need of the extra stimulation, aqnd I don’t want to overtrain one tricep.[/quote]

I’m not saying overtrain one tricep, rather change the order/timing of your exercises. If you do your overhead press supersetted with your BP you can fatigue both triceps as well as the anterior delt. When you go to BP you’ll be forced to use your chest.

7

[quote]texass wrote:
Dedicated_1 wrote:
Mostly because it’s basically my chest that’s in need of the extra stimulation, aqnd I don’t want to overtrain one tricep.

I’m not saying overtrain one tricep, rather change the order/timing of your exercises. If you do your overhead press supersetted with your BP you can fatigue both triceps as well as the anterior delt. When you go to BP you’ll be forced to use your chest.[/quote]

I see your point. . . Hmmmmm

I’ll have to give that a try as well. I will probably do the exercise suggested earlier in the thread in my first workout this week, and the method you described in the last of the three workouts for the week.

I’ll post later as to how it’s coming along.

Thanks!

8

[quote]HoratioSandoval wrote:
How about the pec excercise is this article?

http://www.T-Nation.com/readTopic.do?id=1524088
[/quote]

This has worked well for me :slight_smile: In fact, the difference in pec strengths isn’t even noticable anymore. Thanks again for the suggestion!

9

[quote]Flow wrote:
HoratioSandoval wrote:
How about the pec excercise is this article?

http://www.T-Nation.com/readTopic.do?id=1524088

This has worked well for me :slight_smile: In fact, the difference in pec strengths isn’t even noticable anymore. Thanks again for the suggestion![/quote]

Is it the “Far-Away Cable Flies” that you are referring to? I have a similar problem with my pecs and haven’t found any exercise that worked to even them out.