This week relies on all unilateral movements, which means you will train each side of your chest separately. I like this strategy because it allows you to place all your neuro-energy and neuro-focus into each side of your chest as you train. Often one of the weaknesses people have is an imbalance or asymmetry with a particular muscle group. Using unilateral moves helps address this, and also helps you develop a mind-muscle connection with the pectoral muscles on each side of your chest
NOTES:
* We’re only performing 3 sets of each exercise, and you’ll only rest 60 seconds between sets—remember that you’ll also be resting one side as you train the other.
* Take a wider stance with one-arm cable crossovers than you do for regular crossovers. This will allow you to stabilize your body to better target your pecs.
* Note that I’m using a one-arm machine press for the last exercise. You can also use a bilateral machine press if you don’t have the unilateral version (one with arms that work independently) available. The key is that you’ll only work one side while the other goes through the motions of the movement, but be sure the non-working side is not generating any of the force.
* Don’t forget to stay hydrated, getting in plenty of fluids throughout the day and HYDRA-CHARGE® to help replace electrolytes and minerals that are lost through sweat.
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EXERCISE |
COMMENT |
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One-arm dumbbell bench presses |
3 SETS / 10 REPS |
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One-arm incline dumbbell bench presses |
3 SETS / 10 REPS |
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One-arm cable crossovers |
3 SETS / 10 REPS |
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One-arm decline dumbbell bench presses |
3 SETS / 10 REPS |
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One-arm machine bench presses |
3 SETS / 10 REPS |
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TIP: I like to touch the side I’m working with the hand of my non-working side to get a better mind-muscle connection. Look at the video to see how I do this for each exercise in this unilateral chest workout.
Check out my video for detailed examples of how to perform each of these exercises in a unilateral fashion.
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