Building a well-developed chest often centers on traditional bilateral movements like the bench press or cable flys. However, unilateral exercises—those that work one side of the body at a time—offer distinct advantages that can lead to greater symmetry, muscle recruitment, injury prevention, and hypertrophy.
While they’re underutilized in many chest-focused routines, the best unilateral chest exercises can challenge your body in new ways, recruiting more stabilizers and correcting imbalances that can otherwise hinder progress. This article explores the three best unilateral exercises to build a bigger, stronger, and more aesthetic chest, backed by current scientific evidence.
Why Use Unilateral Exercises for Chest Development?
Enhanced Muscle Activation
Unilateral exercises force the nervous system to focus entirely on one side of the body at a time, which often leads to higher muscle activation. A study published in the Journal of Strength and Conditioning Research found that unilateral resistance training induced significantly greater electromyographic (EMG) activity in the pectoralis major compared to bilateral equivalents during pressing movements (Häkkinen & Komi, 2003). This increased neural drive results in more effective motor unit recruitment, especially beneficial for chest hypertrophy.
Improved Muscle Symmetry and Injury Prevention
Unilateral training is a powerful tool for correcting imbalances. Many lifters unconsciously favor one side during bilateral movements, potentially leading to asymmetries and long-term joint issues. By isolating each side, unilateral exercises allow for more precise load adjustments and technique refinement. As shown in a study by McCurdy et al. (2005), unilateral resistance training improved muscular balance and reduced the likelihood of compensatory movement patterns.
Increased Core and Stabilizer Engagement
Because unilateral movements disrupt equilibrium, they force the core and scapular stabilizers to work harder to maintain form. According to Behm et al. (2005), exercises that challenge postural stability (like single-arm presses or offset loads) stimulate greater activation in supporting musculature, including the serratus anterior and rotator cuff muscles, which play vital roles in chest mechanics and shoulder health.
Best Unilateral Chest Exercises
1. Single-Arm Dumbbell Bench Press
The single-arm dumbbell bench press is one of the most effective unilateral chest exercises. By removing one dumbbell, the body must counteract rotational forces, which increases demand on the core and stabilizers while also emphasizing the working pectoral muscle.
Execution
Lie on a flat bench holding one dumbbell in your working hand. Begin with the dumbbell over your chest, palm facing forward. Lower it slowly until your upper arm is parallel to the floor, then press back to the top. Keep your non-working arm extended out or resting on your abdomen for balance. Focus on controlling the descent and preventing your torso from twisting.
Muscle Activation and Benefits
This movement activates the pectoralis major, anterior deltoid, and triceps brachii on the pressing side. On the contralateral side, the obliques and transverse abdominis engage to stabilize the spine. A study by Saeterbakken & Fimland (2013) found that unilateral dumbbell pressing resulted in significantly greater core muscle activity compared to bilateral bench pressing, without sacrificing pectoral engagement. This makes it a potent tool for hypertrophy and functional strength development.
Programming Tips
- Sets: 3–4
- Reps: 8–12
- Rest: 60–90 seconds
- Tempo: 3-second eccentric, 1-second pause, explosive concentric
Focus on performing both sides equally and starting with the weaker side to ensure symmetrical development.
2. Single-Arm Cable Crossover
The single-arm cable crossover is ideal for isolating the pectoralis major through a full range of motion while enhancing neuromuscular control. It replicates the function of the chest as a horizontal adductor, pulling the arm across the midline of the body.
Execution
Set a cable pulley to chest height. With your feet shoulder-width apart and a slight forward lean, grab the handle with one hand. With a slight bend in your elbow, pull the handle across your body until your hand reaches just past the midline of your chest. Pause at the peak contraction, then slowly return to the starting position. Keep your torso stable and avoid using momentum.
Muscle Activation and Benefits
The cable provides constant tension, maximizing time under tension for the pectoralis major. Single-arm execution further challenges stabilizers and allows a greater stretch and contraction compared to dual-arm versions. Research by Schick et al. (2010) demonstrated that cables outperform dumbbells and machines in maintaining tension throughout the range of motion, promoting hypertrophic stimuli.
Moreover, performing the movement unilaterally increases focus and minimizes compensations, especially from the anterior deltoid. This creates a more direct line of force through the pectoralis fibers, particularly the sternal head.
Programming Tips
- Sets: 3–5
- Reps: 12–15
- Rest: 45–60 seconds
- Tempo: 2-second eccentric, 2-second concentric
Incorporate at the end of your workout to maximize metabolic stress and fiber recruitment.
3. Single-Arm Landmine Press with Slight Horizontal Arc
While not traditionally viewed as a chest-dominant exercise, the single-arm landmine press—especially when performed in a slight horizontal arc—can emphasize the clavicular (upper) fibers of the pectoralis major. It bridges the gap between pressing and fly motions while minimizing shoulder strain.
Execution
Anchor a barbell in a landmine attachment. Grasp the end of the barbell with one hand and stand in a staggered stance. Begin with the bar at chest level and press it forward in a slight upward and inward arc, mimicking the line of pull for the upper chest. Control the return and avoid leaning or twisting.
Muscle Activation and Benefits
This hybrid movement incorporates elements of a diagonal press and horizontal adduction, closely resembling the anatomical function of the upper chest. A biomechanical analysis by Lehman et al. (2005) reported increased activation of the clavicular head of the pectoralis major when the humerus followed a slightly upward and medial path—similar to this exercise.
Unlike overhead pressing, which heavily recruits the deltoids, this variation ensures the chest remains the primary mover, especially when the pressing arc is optimized. Furthermore, the landmine setup allows for a safer pressing plane for individuals with shoulder mobility limitations.
Programming Tips
- Sets: 3–4
- Reps: 8–10
- Rest: 60–90 seconds
- Tempo: 2-second eccentric, explosive concentric
Ideal as a secondary movement after heavier presses or to emphasize the upper chest without excessive shoulder stress.
Integrating Unilateral Chest Training into Your Program
Frequency and Volume
Incorporating unilateral chest exercises 1–2 times per week is sufficient for most lifters. They can be programmed as accessory lifts after compound bilateral movements or as primary lifts during hypertrophy phases. The volume should complement, not replace, foundational exercises like the bench press or dips.
Addressing Imbalances
Unilateral exercises are best used to correct strength or size discrepancies. Begin with the weaker side and match the reps on the stronger side. This principle of unilateral parity ensures symmetrical development over time, as supported by Carpes et al. (2010), who found that unilateral deficits decreased significantly with consistent single-limb training.
Progression and Overload
Apply progressive overload through controlled tempo, increased reps, or added resistance. However, form should never be compromised for load—maintaining scapular control and preventing torso rotation are non-negotiables in unilateral training.
Common Mistakes to Avoid
Using Too Much Weight
Unilateral movements require control and stability. Overloading compromises form, reduces tension on the chest, and increases injury risk. Always prioritize technique.
Relying on Momentum
Especially in cable or landmine variations, using momentum to move the load reduces chest engagement. Slow, deliberate reps with pauses at the end range enhance hypertrophic signaling.
Ignoring Core Engagement
The core plays a pivotal role in stabilizing during unilateral presses. Neglecting this aspect limits effectiveness and increases compensation patterns. Brace the core intentionally with each rep.
Conclusion
Unilateral chest exercises are an underutilized yet potent strategy for maximizing pectoral development, correcting imbalances, and enhancing functional strength. The single-arm dumbbell bench press, single-arm cable crossover, and landmine press with a slight arc each offer unique mechanical advantages and heightened muscle activation. By understanding and implementing these tools intelligently, lifters can overcome plateaus and sculpt a more powerful, symmetrical chest.
References
Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A.C., & MacKinnon, S.N. (2005). Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 19(1), 193–201.
Carpes, F.P., Reinehr, F.B., & Mota, C.B. (2010). Effects of a program for reducing asymmetric strength in cyclists. Journal of Sports Science and Medicine, 9(2), 278–285.
Häkkinen, K., & Komi, P.V. (2003). Electromyographic changes during bilateral vs. unilateral strength training. European Journal of Applied Physiology, 89(3–4), 276–283.
Lehman, G.J., McGill, S.M., & Hansen, A. (2005). Biomechanical analysis of upper-body exercises: implications for the development of muscle imbalance and injury prevention. Physical Therapy in Sport, 6(4), 151–158.
McCurdy, K.W., Langford, G.A., Doscher, M.W., Wiley, L.P., & Mallard, K.G. (2005). The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power. Journal of Strength and Conditioning Research, 19(1), 9–15.
Saeterbakken, A.H., & Fimland, M.S. (2013). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European Journal of Applied Physiology, 113(7), 1671–1678.
Schick, E.E., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., Tran, T.T., & Uribe, B.P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), 779–784.
