What to do if one pectoral muscle is larger than the other

All people have a slight asymmetry in the structure of the muscles of the left and right parts of the body. Therefore, parameters, including arm muscles, may differ slightly. However, after injuries, when playing certain sports and in some other cases, the difference in muscle size can be quite noticeable. This imperfection can be corrected with regular and properly structured training.

Uniformity of loads

Contrary to popular misconception, you cannot purposefully pump up the muscles of only one arm. In this case, you violate the technique of performing the exercises and create the preconditions for the occurrence of injuries.

Muscles respond to a certain load with tone and strength. The muscles on the right and left arms can only be aligned with each other if they are trained evenly. Otherwise, during training, you will give a stronger load to your already weak arm and at the same time do not add additional load to your strong arm.

It is extremely important to monitor the position of the body during exercises - tilting, for example, a barbell, to one side will only provoke a further increase in asymmetry. Therefore, always train either in front of a mirror, or in the presence of a coach or just a friend who can monitor the correctness of the technique.

By the way, in those sports that involve intense stress on only one arm (for example, shot put), it is very important to pay attention to comprehensive training for both arms. Otherwise, over time, the disproportion between the muscles of the upper limbs may become critical.

Additional approaches for weak hands

If the size of the muscles is very different, then in this case additional approaches will help to pump up one arm more quickly. You can perform one, maximum two additional courses of exercises on a weakened arm, but only after an equal basic course of exercises has been completed for both (!) limbs.

To load the arm, the muscles of which require increased impact, you can use:

Dumbbell bench press. To do this, you take one dumbbell in each hand to achieve body balance, lie down and do the press a set number of times with only one hand.
One arm push up.
Incline dumbbell curls isolate the biceps and prevent the core from assisting in the dumbbell press.
Bend one arm with dumbbells in a sitting position while resting the other arm on the knee.

You can do any other exercises that you find suitable for yourself.

Regularity of training

Pumping up muscles, and even more so the process of aligning them, is quite long, especially if we are talking about a significant difference in parameters. Therefore, for effective results, regular, moderately frequent training is required. Exercise at least 2, and preferably 3 times a week.

Record your readings to see how your muscle size changes. Please note that it may take several months to resolve the problem.

It is common for every girl to notice her shortcomings and focus her attention on this, especially if one breast is larger than the other. Some people don't like the shape of their eyes or nose, while others don't like the shape of their face. Some people have too short legs or deep-set eyes. In general, ideal people do not exist, and if they do exist, then, ironically, they are far from being on this planet.

One of the most sensitive problems that worries girls is breast asymmetry. It is worth saying that this problem can be mild or have a serious cosmetic defect. In connection with this situation, we bring to your attention the answers to the most common questions from women: Why has one breast become smaller than the other and what can be done in such a situation?

In nature there is no concept of absolute symmetry. All bodies and objects have some deviation from ideal standards; these phenomena are simply inaccessible to ordinary visualization. If we talk about the mammary glands, then female breasts can also have their drawbacks. If the mammary gland is only slightly larger than the other, then this problem can be easily solved with the help of shapewear. But, in addition to this, other forms of expression of this problem can be identified.

Classification of degrees of asymmetry of the mammary glands:

Easy. In this case, the breasts are approximately the same size, and the differences are not entirely visible to the visual eye.
Average. In this case, the asymmetry can be up to 1/3. For example, if one breast is size 4, then the second breast may be within 3 or even slightly smaller.
Heavy. The most severe and pronounced degree. There is a clear cosmetic defect here, which can only be eliminated with the help of surgical plastic surgery.

If we highlight the features of the appearance of mammary gland asymmetry, we can highlight the following manifestations:

one breast is underdeveloped and looks smaller compared to a healthy one;
both mammary glands are enlarged, with one being slightly larger compared to the other;
underdevelopment of the musculoskeletal system on one side of the body, otherwise called Poland syndrome;
pronounced tubular mammary gland or both at once, while one may be more pronounced than the other;
the breasts are the same size, but one mammary gland is drooping as a result of ptosis;
There is asymmetry of the nipple and areola, with the normal size of both glands.

Why can one breast be larger than the other?

When faced with such a situation, the first questions that arise in a woman’s head are why could this happen?

First of all, you should know that one breast may be larger than the other for a congenital reason.

In this situation we can distinguish:

amastia (absence of the mammary gland);
hypermastia (enlargement of one breast);
hypoplasia (reduction of one mammary gland).

Be that as it may, there is always a way out and an answer to the question of what can be done in such a situation.

Next, it is worth noting the acquired reasons why sometimes a circumstance arises when one breast has become larger than the other. This may be related to puberty. At this time, a hormonal imbalance may occur, after which there is a slowdown in breast growth or a complete cessation of development.

As a result of childhood trauma to this area, replacement and degeneration of glandular tissue into fibrous and fatty tissue is possible. Suspected causes include inflammatory processes in the breast, the presence of cancer and other diseases.

If pronounced asymmetry of the mammary glands is noticed, the first thing to do in this situation is to visit a mammologist. The doctor will be able to examine the patient, prescribe diagnostics and laboratory tests to determine the state of the body’s hormonal levels and, based on the data obtained, give certain recommendations in this regard.

In addition, you should not be too picky about your appearance. Sometimes it happens that only a woman sees some negative aspects in her body. This may be due to constant dissatisfaction with one’s own appearance and the presence on this basis of the psychological factor of a feeling of inferiority. In this case, it is best to visit a psychologist.

It is worth noting one very interesting opinion. In some cases, breast asymmetry may occur due to a constant nervous state and stress. It seems surprising, but still. This situation is due to the fact that in a state of nervous excitement, stagnation occurs in the liver and gall bladder. This affects the muscle layer, resulting in a disruption of blood supply and nutrition to the pectoral muscles. This can manifest itself most pronouncedly on one side, hence the slow growth during puberty or its complete cessation.

Impact of pregnancy and lactation

Pregnancy and the lactation period makes its own adjustments to the appearance of the mammary glands. This phenomenon is manifested by the fact that during pregnancy there is a change in hormonal levels. There is more estrogen and progesterone, and at the same time changes in the mammary glands occur. During this period, due to the swelling of the glandular tissue, it can be noted that one breast has become larger and the other smaller. Do not be upset about this, this phenomenon is temporary and practically invisible to review.

During lactation, breast asymmetry is pronounced due to the fact that one breast can produce more breast milk than the other.

Also, it is worth noting other reasons why there may be a pronounced difference in the size and shape of the breasts during breastfeeding:

The baby does not latch onto the nipple correctly or has sluggish sucking.
Pain during feeding is expressed by the presence of cracks on one nipple. Here, an unintentional supply of a healthy breast to the baby occurs, when the second one remains less empty. Therefore, in this case, pronounced asymmetry of the mammary glands is observed. One breast remains full and the other empty. To prevent this phenomenon, you need to feed alternately, first one breast, then the other.
Improper expression of milk, again, leads to asymmetry in the case of insufficient expression in one half compared to the other.

There is no need to worry about breast asymmetry during pregnancy and the lactation period. Firstly, it is unnecessary stress for the body, which has its own negative consequences. And secondly, as soon as the hormonal levels stabilize and lactation stops, the mammary glands will return to their previous size and shape. Although this case also has its own nuances.

What can you do in such a situation?

What can you do in a situation where your own appearance does not give anyone aesthetic pleasure?

If the deviations between the size of one breast compared to the other are small, and the asymmetry is not very pronounced, you can use special physical exercises to strengthen the pectoral muscles. They need to be done regularly, adhering to certain recommendations given in the manual. In this case, the size of the mammary glands will not decrease, but it will look more toned, especially for women who experience ptosis (drooping of the mammary glands).

Another important factor in prevention is purchasing and wearing shapewear. It cannot be said that this will completely eliminate the feeling of discomfort from the existing problem, but with a mild degree of asymmetry it can significantly correct the existing deficiencies of the mammary glands.

The most radical method is to perform surgical intervention through plastic surgery. In this case, mammoplasty can remove the defect once and for all, but only subject to timely correction. What is the advantage of this method?

The fact is that when asymmetry is corrected surgically, the external condition of the mammary glands is assessed and a diagnosis is carried out to determine whether such an operation is permissible. After making a positive decision, the doctor, taking into account his experience, suggests inserting an implant into a smaller breast, thereby achieving the necessary symmetry. Also, at the patient’s request, the second breast can be enlarged, for example, if previously one breast was size 2 and the other was size 1, then after the operation the mammary glands will appear in size 3 or 4.

Among the existing surgical interventions, the following methods of breast correction can be distinguished:

Change in shape in the area of the nipple and areola around the breast if they are asymmetrical.
Thread lifting of both or one mammary gland for ptosis or loss of breast shape after breastfeeding.
Bringing one mammary gland to symmetry compared to the other by reducing it.
Enlargement of one breast by placing an implant while reducing the other.

Whatever the reasons why such a disorder occurs, it is a huge psychological problem for women, especially if one breast is much larger than the other. In this case, it is better to reconsider all possible methods of correcting such pathology and try to solve it in order to increase your self-esteem and not suffer from your own reflection in the mirror.

“I looked into the eyes, but saw only breasts...”

Dmitry Pasternak

Nature does not like strict boundaries. In creating man, she bypassed the issue of asymmetry. There are no people with equal body proportions; paired organs of the body are unequal in size and appearance. This also applies to the female bust. In 80% of women, the differences are not visually visible.

But the remaining 20% of the fair half are afraid to look at themselves in the mirror. The mammary glands are so disproportionate that it goes beyond one’s own perception, which leads to depression and psychological problems.

Why is one breast larger than the other? Did nature give you a bug? Is there an error in your system, or a pronounced asymmetry – a sign of serious pathologies or health problems? Let's figure it out.

Types of asymmetry

Pathogenetics identifies bust disproportions caused by increased growth (hyperplasia) and poor development (hypoplasia). Disproportions in the development of the mammary glands are divided into the following stages:

Mild disproportion. The asymmetry between the breasts is practically invisible. This degree is not subject to medical intervention. Specially selected underwear corrects the dissonance.
Second degree. The mammary glands vary by 1/3 in size.
Difficult stage. If one breast is 2 or more times larger than the other. The proportion of the body is significantly disturbed.

In the practice of plastic surgery, different breasts are found in numerous variations (the glands differ in the degree of prolapse of one part, the location of the areola and nipple). Based on the geometric shapes of the bust in the female body, the following types of asymmetry are divided:

Marked asymmetry of the areolas and nipples (appearance, direction of growth, location or volume).
Hypertrophy (when one gland has the shape of an elongated tube, and the other is hemispherical).
Normal development of one breast and enlargement of the second (the second breast droops).
Uneven ptosis (drooping). Either the right or left breast is affected.
Underdevelopment of one gland with hyperplasia (overgrowth) of the other.
Bilateral hyperplasia of both mammary glands.
Dystrophy of one mammary gland.
Hypoplasia (underdevelopment) of the bust.

Severe disproportion spoils life. It becomes impossible to wear elegant underwear, a woman is embarrassed to appear on the beach, in the pool, or in the sauna. Imbalance becomes a serious obstacle in intimate life. Where to look for the culprit who makes such “jokes” on a woman?

Reasons for the size difference

Asymmetry of the mammary glands is explained by the influence of hormones during puberty and genetic changes in the female body. The formation of the bust ends by the age of 21 (in 3 out of 10 women, development continues until the age of 25-30).

The impetus for the growth of the mammary glands is given by the hormone estrogen. The age at which breasts grow determines their final shape. During development, the bust is formed unevenly; imbalances during this period are the norm.

There are four factors that influence the size and proportions of the glands - genetics, unfavorable periods, pregnancy, lactation.

Congenital anomalies

Glandular malformations are diagnosed in early childhood. These include anomalies in position, visual appearance, number of glands, and nipples. When creating a female bust, genes can “make mistakes” in 2-3% of pathological cases. This occurs during the embryonic development of the fetus at the 6th week of pregnancy (the time of the formation of the milk ducts). At 7-8 weeks, nipples and areolas appear.

Changes in the normal cycle of intrauterine breast development in a child are associated with the stress of a pregnant woman, the use of medications by the expectant mother, and the pathological course of pregnancy. Congenital anomalies include the following deformities:

Polythelia. An increase in the number of nipples (this phenomenon is observed in 2% of women and 5.5% of men).
Polymastia. The presence of one or more additional mammary glands. They are located along the milk line (the area from the armpits to the groin). Occurs in 1-2% of people.
Amastia (agenesis). Lack of one or two mammary glands.
Aplasia (Poland syndrome). Underdevelopment of the mammary glandular substance.
Hypoplasia. Lack of volume, deficiency is sharply expressed in relation to other parts of the body.
Tubularity of the breast. An anomaly in which the breasts are elongated into tubules (tubes) and do not have a hemispherical (normal) appearance. This deformation is called “mushroom” or “goat” breasts.

Acquired defects

Throughout life, a woman's breasts face dangers that threaten asymmetry and deformation of the glands. How does the bust develop?

Puberty (9-16 years). The first changes occur in the girl’s chest; the nipple area darkens, becomes rough and thickens. The fat layer gradually grows, which increases the volume. When palpating the nipple area, hard lumps and lumps are felt. This is the main “builder” of the mammary gland – glandular tissue.

During puberty, a girl's breasts develop asymmetrically, which makes the girl and parents worry. Especially if the growth of the glands is accompanied by a feeling of heaviness and pain syndromes. But such symptoms are normal, this is a physiological norm.

Early reproduction (16-26 years). The time when the mammary glands acquire their natural characteristics. The glandular structure and milk ducts are actively forming. A young bust differs from an adult in the light pink color of the nipples, a small amount of fat and elasticity.

Now the mammary glands are especially susceptible to injury. Any physical impact stimulates the appearance of cysts and hematomas. When hypothermia or overheating occurs, juvenile (bone) cysts form.

When a girl begins an intimate relationship, her bust changes. It increases and decreases slightly. Starting from the age of 20, the growth of the breast (glandular component) stops, and pregnancy gives a new impetus to its development. The mammary glands become fuller during this period due to the thickening of the fat layer. Its excess leads to sagging bust.

Maturity (26-42 years). The breast is formed and ready for its main mission - to feed the newborn. Now the glands become rough, hurt, and enlarge in the second half of the monthly cycle. Such symptoms are expressed in different ways: from mild malaise to severe pain symptoms. The painful syndrome is called “premenstrual tension syndrome” (PPS).

Adulthood is dangerous for the bust due to the development of compactions, the appearance of nodules and cavities. Visit your gynecologist regularly to prevent tumors from occurring.

Involution (42-56 years old). In a woman, the productivity of the functioning of the sex glands gradually fades, and menopause creeps up. The bust responds to aging by decreasing its glandular component. The glandular structure is replaced by fibrous (connective) and fatty, as a result of which the mammary glands increase in volume. Premenstrual symptoms fade, soon disappear, and the once luxurious breasts sag and shrink.

Decline (56-80 years). The bust continues to lose its magnificent appearance. After the cessation of menstruation and the onset of menopause, the mammary glands rapidly age and degrade.

Old age (over 80 years old). The sad stage turns an attractive bust into empty skin bags. At this time, there is a high risk of tumors appearing.

Throughout this difficult life stage, the mammary glands can become deformed and become asymmetrical. Protect this part of the body from shock, physical impact, and burns. Sensitive breast tissue forms keloid scars, which tighten the skin and lead to the reduction of one breast.

Risky situations

In women who enlarge their bust by installing an implant, the foreign body moves during life, leading to changes in the mammary gland. It is also possible to develop capsular contracture (formation of fibrous tissue in the area of the prosthesis). The pathological process leads to compression and compaction of the implant, which deforms the mammary gland.

Throughout her life, a woman is subject to endocrine disorders (imbalance between the hormones progesterone and estrogen). The problem is identified by taking a blood test for hormones. The following factors indicate a “war” of hormones in the female body:

Instability of the menstrual cycle (absence of menstruation, scant discharge or long, heavy menstruation).
Disorders of the nervous system (anxiety, depression, irritability, outbursts of aggression).
Sudden, causeless weight gain (it is impossible to get rid of extra pounds; neither diets nor hard training help).
Decreased libido (reluctance to intimate intimacy, apathy towards a partner, sexual intercourse is accompanied by dryness, irritation of the vagina).
Changes in the condition of hair and nails (with endocrine disorders, hair becomes thinner, hair falls out, nails become brittle, layered, and acquire a yellowish tint).
Skin rashes (a constant companion of hormonal problems - acne, inflammation, difficult to treat).
Sleep disorders (hormonal imbalance causes insomnia, restless, sensitive sleep).
Problems of the reproductive organs (with endocrine disorders, a woman is not able to bear a child). Even if you manage to get pregnant, the pregnancy period is difficult, with the threat of miscarriage and fetal death.

Diseases pose a threat to the beauty of the bust; mastopathy (benign fibrocystic disease), which provokes the appearance of cysts and nodes, is especially dangerous. The appearance of asymmetry (according to doctors) is a direct indicator of a risk factor for a woman developing breast cancer.

The period of lactation is dangerous for the healthy condition of the breast. Inexperienced mothers, not knowing how to properly feed a child, wearing a tight bra, risk causing trouble for the mammary glands.

"Dangerous" breastfeeding

Breast asymmetry during the lactation period is a common phenomenon. In the mammary glands, breast milk accumulates unevenly, some breasts are more “greedy” for milk, others are lazier. The situation is aggravated by the mistakes of the young mother:

Incomplete expression of milk in one of the mammary glands.
Night feeding takes place only with the help of one mammary gland.
The formation of cracks on one nipple and the reluctance of the mother to “disturb” the problem breast.
It is more convenient for mother to feed the baby on one side of the breast. The “in demand” breast increases in size compared to the second one, because more milk comes to it.

Asymmetry appears in the case of previous breast diseases, and the unequal structure of the nipples also affects (the baby cannot fully suck from one breast; during feeding it does not empty, which provokes asymmetry). There are cases when one mammary gland is not filled with milk at all, this leads to its reduction.

Attention! Incorrect treatment of milk stagnation (applying vodka compresses, camphor preparations) leads to cessation of lactation. Camphor and alcohol are antagonists (depressants), they stop the work of the hormone oxytocin (the “supervisor” of breastfeeding).

Feeding rules

It is not difficult to align the mammary glands during breastfeeding. The baby should be placed on the smaller breast more often. If your baby is naughty, give him a larger breast for a while, but then switch back to a smaller one. If the milk-filled gland bothers you or is bursting, express the milk.

Before going to bed, let the baby suckle on the larger breast; as soon as the baby falls asleep, change the breast to a smaller one. During a period of prolonged sucking, the baby will empty it, causing an increased flow of milk and an enlargement of the gland.

Feed at night only with smaller breasts!

What to do in case of nipple injuries. To avoid excruciating pain, seek help and advice from a lactation coach. He will tell you the intricacies of breastfeeding and tell you how to massage the glands.

Basic Rules. Achieve more breast stimulation with a smaller volume. There will be an increase in its filling with milk and a gradual increase. The large mammary gland should not be completely emptied; it should be stimulated less. In this case, milk will arrive to her during lactation in reduced quantities, and the volume of the gland will decrease.

Once your breasts have a uniform appearance, make sure they empty evenly! The process of “balancing” the breasts is long, the problem will not be solved in 2-3 days. Prepare yourself to “fight” asymmetry in 2-3 months.

Special situations. There are cases when such methods do not work. This includes the baby’s inability to latch onto the nipple due to its irregular (retracted, flattened) shape. The use of special nipple covers helps mother and baby. As a result of congenital hypoplasia (overgrowth) of tissues, asymmetry is difficult to remove on your own. The baby can be fed with one breast; other methods will help restore the proportions.

Breast correction

What to do if one breast is larger than the other? Plastic surgery has developed successful methods for performing corrective surgeries designed to restore symmetry. The choice of method depends on the extent of the problem. Mammoplasty techniques are used both independently and in complex combination.

Endoprosthetics. This type of plastic surgery is recommended for women suffering from hypomastia (underdeveloped breasts). During the operation, a silicone implant is installed using three methods: an inconspicuous incision along the nipple-areola area, under the breast and in the armpit area.

Reduction mammoplasty. The operation is intended to reduce bust volume due to mastoptosis (breast sagging) and hypertrophy (enlargement of one gland). The procedure is carried out in a gentle way (a T-shaped incision is made around the areola, excess fat tissue is removed). The areola, together with the nipple and blood and nerve vessels, moves to a higher position.

Mastopexy. Surgery is recommended for ptosis (drooping) of the breast. Mammoplasty involves removing excess skin. Mastopexy is performed in four ways: anchor, periareolar, vertical and circular. The event is short-lived - the woman spends 1-2 hours under anesthesia.

The rehabilitation period lasts 1.5-2 months. Painful symptoms are felt after plastic surgery for 4-5 days, they are mild and easily tolerated. During the recovery period, it is forbidden to take a steam bath, sauna, or play sports. During rehabilitation, it is necessary to wear compression garments.

Such methods have proven effective (in 92-95% of cases, asymmetry can be removed after the first operation). The remaining percentage accounts for complex, advanced cases requiring repeated surgical intervention.

Indications/contraindications for plastic surgery

Mammoplasty is performed in the following cases:

When a woman is unhappy with her breasts. These include underdevelopment of the glands, the presence of breasts that are too small compared to the constitution of the body, and asymmetry. The job of a plastic surgeon is to select and install an implant.

After breast removal surgery(missing right breast or left). The gland is removed in case of malignant formations. This requires installing a prosthesis and recreating the size and appearance of the mammary gland.

Women who have lost volume of the mammary glands after pregnancy, lactation, or sudden weight loss. Plastic surgeons perform two operations simultaneously (requiring implant installation and breast lift).

With any method of breast correction, there are a number of indications for which plastic surgery is contraindicated. These include:

Diabetes.
Diseases of the heart, lungs.
Low blood clotting rates.
Problems in the activity of the endocrine system.

If a woman is prone to forming keloid scars, plastic surgery is permitted, but is carried out with caution. After plastic surgery, it is undesirable to become pregnant for six months.

A set of exercises for a beautiful bust

There is no muscle tissue in the mammary glands themselves. But it is in the lower part of the bust. A training complex has been developed aimed at strengthening the pectoral muscles, which give the bust strength and elasticity.

Pressure. Stand facing the wall, rest your hands on it at the level of the solar plexus. Press firmly on the wall as if you want to move it. Once you feel maximum tension, hold for 10-12 seconds. Take a break and repeat the exercise 10 times.
Clutch. Stand straight with your arms raised, elbows bent, at chest level. Interlace your fingers and tense your pectoral muscles, trying to spread your arms to your sides. After resting, repeat 8 times.
Squeezing. Place both palms in front of you and press them against each other for 5 seconds. Repeat 12 times.
Swimming. Position yourself close to the wall, tighten your pectoral muscles. Make circular movements along the plane of the wall surface, as if you were swimming breaststroke in a pool. Repeat 100 times.
Push ups. Push-ups can be done in the usual way, from the floor. If you find it difficult, use gentle push-ups with bent knees. You should perform 5 push-ups in 3 repetitions.

The most important thing is not to lose heart. Modern medicine will always come to the rescue and solve any problems. All mammoplasty techniques have been proven and give excellent results. It is important to follow the recommendations of doctors and take care of the reconstructed breast.

First you need to understand that all people have slightly different muscle sizes on the right and left sides of the body, and to some extent this is normal. Let’s say that right-handed people usually have larger muscles on their right limbs than on their left ones, and in left-handed people, on the contrary, the muscles on the left side of the body are better developed. The size of the muscles is different for everyone, it’s just that usually this difference is not significant, so they are invisible to the eye. But if you take a centimeter and take measurements, you will notice that in fact, the size of the muscles on the right and left hemispheres of the body are slightly different.

I repeat that a slight difference in muscle development is normal and due to nature. Just like the strength of the right and left hands differs. However, for various reasons, it happens that muscle sizes differ greatly. This is immediately noticeable to the eye, and, of course, does not look very good.

Now let's move on to information on how to correct problems in muscle development.

First:

During training, you need to perform exercises so that the load on the right and left sides is always the same. The body builds muscles in response to loads, so if the loads are the same, then the muscles will develop evenly. You need to perform the same number of repetitions for the right and left sides, and always follow a clear technique for performing the exercises. If you do exercises crookedly, for example, pressing a barbell crookedly, then the load on one side will be greater than on the other and the muscles will develop unevenly, so always follow a clear technique in all exercises. Monitor yourself by looking in the mirror, or ask a friend to watch you do the exercise.

Some people find it difficult to use dumbbells of different weights. For example, when performing for the lagging side, take the dumbbell a little heavier. Remember, you can’t do this! This disrupts the exercise technique, develops incorrect movement skills, and can lead to injury.

Moreover, if one side is weaker, then what is the point of taking more weight for it? It turns out that the strong side won’t finish the job, and the weak side simply won’t be able to pull it off and will get tired sooner. Remember, you just need to train correctly, follow the technique of doing the exercises, load the muscles equally, and then over time they will equalize in size and develop evenly in the future.

Second:

You need to train regularly. Muscle development takes time, so be patient, exercise regularly, and soon you will notice that the muscles will even out in size and begin to develop harmoniously. If you exercise only once a week, or often quit training, then where can you expect good results?

Third:

If there is a very large difference in muscle size, you can use additional approaches for the lagging side. For example, if you have one pectoral muscle that is significantly smaller than the other, then after you have done all the exercises for the pectoral muscles, after working them evenly, you can do one additional set for the lagging side. It's the same if you have one biceps less. After you have completed the entire biceps program, you can do one additional set for the smaller biceps.

There is no need to give too much additional load to the lagging side. You will simply overtrain your muscles, they will not have time to recover, and in the next workout they will work much worse. Train the muscles evenly, and load both sides equally, and for those muscles that are smaller, you can do one additional approach at the end of the total complex. Add loads to your weak side little by little. And give the muscles time to even out.

To additionally target the muscles on just one side, use dumbbell exercises or machine exercises. For example, to work one pectoral muscle, you need to use a dumbbell bench press. You take dumbbells, lie down, and perform a press with only one arm. You take two dumbbells in order to maintain balance and perform the press smoothly. You can also perform one-arm presses on a special chest machine. You can also do one-arm push-ups. There are also exercises that are performed with one hand with dumbbells. For example, curling your arms with dumbbells on a special bench that isolates the biceps. Or, bending one arm with emphasis on the hip.

For any muscle, you can choose a special exercise that loads only one side. However, I recommend using these methods only as a last resort if you have a very large difference in muscle size, or, for example, you are recovering muscles after an injury and you need to specifically work out some part of the body. Otherwise, just train regularly. Load your muscles equally and follow the exercise technique, and then your muscles will develop evenly. This is what we should strive for.

Fourth:

In some sports, where one part of the body works much more than the opposite, athletes may experience severe imbalances in muscle development on the right and left sides. Following from this, it is better for all athletes to include general physical training complexes in their training, and do exercises that work the muscles on both sides, that is, they always work with the whole body. Then your muscles will grow evenly and harmoniously, and this will allow.

So:

Regular training

Strict adherence to exercise technique

Whole body work

These actions will help you develop harmoniously.

Video - The right hand is larger than the left, Muscles of different sizes

the right hand is larger than the left

Reader question: Hello Roman. I have a small question... At the moment, the difference in the volume of the right and left arms is approximately 2.5 cm (the right one is larger), how can I align (make the volume more symmetrical) the biceps? Should I slow down pumping my right arm for a while, or reduce the load on it?

What to do if there is asymmetry in hand development?

Train your arms with dumbbells

Aim to do the same number of repetitions with both hands. And not only in exercises for biceps, but also for triceps. The dumbbells, of course, must be the same weight.

Often the difference in arm circumference is determined not by the biceps, but by the triceps. Try not so much to weaken your right hand (by ceasing to train it), but rather to pull your left hand up to its level. In addition, the human body is designed in such a way that with a uniform load, the limbs quickly equalize in strength and volume.

Use dumbbells for different exercises

Also try to do chest and back exercises with dumbbells. This will eliminate one of the possible causes of arm asymmetry - asymmetrical technique of bench presses and rows with a barbell.

What else can you do?

If, after training in this way for 2-3 months, you do not notice a reduction in the difference between the arms, then you should introduce additional approaches to the biceps, triceps and left forearm. One additional set at the end of each exercise is usually sufficient.

Try to use your left hand more often for various actions that you are accustomed to performing with your right hand. Writing, of course, is unlikely to be possible right away, but some basic actions are quite accessible: holding a spoon, opening a door, throwing a ball, chopping wood (be careful!), holding a hockey stick... This will help increase the nervous stimulation of the left hand, which will make it stronger and stronger. more.

And another possible reason for the lag of one arm that I have encountered in practice is the presence of diseases of the spine in the thoracic region. If there is osteochondrosis or curvature, it must be treated. These conditions can significantly interfere with normal bench press and bent-over rowing technique. Hence the asymmetry.