A well-developed chest is not only a hallmark of upper body strength and aesthetics but also a foundation for athletic performance and functional movement. While bilateral exercises such as the bench press and dips dominate most chest-building programs, unilateral training remains an underutilized yet highly effective strategy.
By focusing on one side of the body at a time, unilateral chest exercises can correct muscular imbalances, enhance joint stability, and recruit core musculature to a greater degree. In this article, we delve into the three best unilateral exercises for building a strong, balanced, and visually impressive chest—backed by science and biomechanical principles.
Why Choose Unilateral Chest Exercises?
[wpcode id=”229888″]Correcting Muscular Imbalances
Muscular asymmetry between the left and right sides is common, particularly in lifters who rely heavily on bilateral pressing movements. Studies have shown that unilateral training improves muscular balance by forcing each side to work independently, preventing the dominant side from compensating for the weaker one (Behm et al., 2002). This equal workload distribution leads to more symmetrical hypertrophy and strength development over time.
Enhancing Neuromuscular Coordination
Unilateral exercises demand greater neuromuscular control due to the instability introduced by single-limb loading. The brain must coordinate balance, posture, and force production in more complex patterns compared to bilateral movements. Research suggests that unilateral resistance training activates more motor units and results in heightened neural drive, especially in stabilizing muscles (Zemková et al., 2013).
Promoting Core Stability and Joint Health
Performing pressing movements with one arm shifts the body’s center of gravity, requiring active engagement of the obliques, rectus abdominis, and deep stabilizers of the shoulder girdle. The increased demand on core musculature and the scapulothoracic complex leads to improvements in postural control and shoulder stability—two crucial elements in injury prevention and athletic performance (Saeterbakken & Fimland, 2013).
Exercise 1: Single-Arm Dumbbell Bench Press
Overview
The single-arm dumbbell bench press is a unilateral variation of the classic dumbbell press that targets the pectoralis major, anterior deltoid, and triceps brachii. However, it introduces a unique stability challenge due to the offset load, making it highly effective for improving core engagement and muscle symmetry.
Biomechanical Advantage
Because only one arm is pressing the weight, the contralateral side of the torso must counteract rotational forces, significantly increasing activation in the obliques and transverse abdominis. This makes the single-arm bench press a hybrid chest-core exercise.
Execution
- Lie on a flat bench with a dumbbell in one hand.
- Press the dumbbell overhead, keeping your non-working arm extended for counterbalance or resting it on your torso.
- Lower the dumbbell slowly until your elbow reaches 90 degrees.
- Press back to the top without letting your torso rotate.
Training Tips
- Start with lighter weights to perfect control and balance.
- Keep feet planted firmly and brace the core throughout.
- Perform 3–4 sets of 6–10 reps per side.
Scientific Insight
A study by Saeterbakken and Fimland (2012) found that unilateral bench pressing elicited significantly higher activation in core stabilizers compared to its bilateral counterpart. Additionally, greater EMG activity was noted in the pectoralis major, suggesting the potential for enhanced hypertrophy under controlled conditions.
Exercise 2: Single-Arm Cable Chest Fly
Overview
The cable chest fly allows for continuous tension across the entire range of motion, unlike dumbbells where tension drops at the top. The single-arm variation emphasizes unilateral pec development and helps build mind-muscle connection.
Biomechanical Advantage
With cables, the direction of resistance remains constant, enhancing time under tension and eliminating momentum. Unilateral execution introduces an anti-rotation demand, engaging the deep core and forcing the pectoralis major to stabilize and contract through a full adduction pattern.
Execution
- Stand sideways to a cable machine with the pulley set at shoulder height.
- Grab the handle with the arm farthest from the machine.
- With a slight bend in the elbow, bring the arm across the body in a hugging motion.
- Pause and squeeze the chest at the peak, then slowly return to the start.
Training Tips
- Focus on slow eccentrics (3–4 seconds) to maximize muscle activation.
- Keep shoulders depressed and avoid shrugging.
- Perform 3–5 sets of 10–15 reps per side.
Scientific Insight
According to research by Schick et al. (2010), cable-based resistance exercises result in greater pectoral activation when compared to free weights, particularly in isolated movements. The study also highlighted the superior capacity for maintaining muscle tension across the entire range, making cables ideal for hypertrophy.
Exercise 3: Single-Arm Landmine Press (Incline)
Overview
The landmine press is a hybrid push pattern that lies between horizontal and vertical pressing. The single-arm variation, particularly with an incline angle, targets the clavicular head of the pectoralis major (upper chest) while incorporating anti-rotation, core activation, and scapular mobility.
Biomechanical Advantage
The landmine setup creates an arced pressing path, which is more shoulder-friendly than strict overhead pressing. When performed unilaterally, it activates the serratus anterior, obliques, and stabilizing muscles of the rotator cuff, all while emphasizing upper chest engagement.
Execution
- Set up a barbell in a landmine attachment or wedge it into a corner.
- Kneel or sit on a bench set to a slight incline, holding the barbell with one hand at shoulder level.
- Press the bar upward and slightly forward, locking out the elbow.
- Slowly return to the starting position under control.
Training Tips
- Keep your torso upright and avoid leaning into the press.
- Brace your core and squeeze the glutes to prevent rotation.
- Perform 3–4 sets of 8–12 reps per side.
Scientific Insight
Research by Saeterbakken et al. (2014) has shown that landmine pressing variations improve scapular upward rotation and reduce impingement risk, making them ideal for lifters with shoulder limitations. The diagonal pressing angle is also better aligned with the fiber orientation of the upper chest compared to flat pressing.
Programming Recommendations
Frequency and Integration
Unilateral chest exercises should be incorporated 1–2 times per week as a supplement or alternative to bilateral pressing. They can be used during deload weeks, rehab phases, or for specific goals like hypertrophy, core stability, or injury prevention.
Volume and Progression
Aim for moderate-to-high volume with controlled tempos. Progressive overload should be applied gradually, focusing first on form and stability before increasing load. Advanced variations may include tempo manipulation, band resistance, or combining with isometric holds.
Who Should Use These Exercises?
- Bodybuilders and Physique Athletes: For symmetrical development and targeted hypertrophy.
- Athletes: To improve unilateral power transfer and core stability.
- Rehab and Prehab Clients: To correct imbalances and reinforce healthy joint mechanics.
- General Lifters: To break plateaus and challenge new neuromuscular patterns.
Limitations and Considerations
While unilateral exercises provide numerous benefits, they should not completely replace bilateral training. Bilateral lifts allow for maximal loading and are essential for developing absolute strength. Additionally, unilateral work often involves lower absolute intensity, making it more suitable for hypertrophy and stability than maximal strength development.
Lifters should also be cautious with volume, as unilateral movements require more focus and core activation, which can lead to faster central fatigue. It’s crucial to monitor recovery and integrate these movements strategically within a broader training program.
Conclusion
Unilateral chest exercises are a powerful yet underused tool for developing a balanced, functional, and aesthetic chest. The single-arm dumbbell bench press, cable fly, and landmine press each offer unique biomechanical advantages and neuromuscular challenges that bilateral movements can’t replicate.
By integrating these exercises into your routine, you not only address muscular imbalances but also enhance core strength, joint health, and movement efficiency. For athletes, bodybuilders, or everyday gym-goers alike, unilateral pressing provides a smarter, science-backed approach to chest development.
Bibliography
Behm, D.G., Reardon, G., Fitzgerald, J. & Drinkwater, E. (2002). The effect of 5 days of instability and stable resistance training on strength performance. Journal of Strength and Conditioning Research, 16(3), pp. 345–349.
Saeterbakken, A.H. & Fimland, M.S. (2012). Muscle activity of the core during bilateral, unilateral and unstable exercises with and without external resistance. Journal of Sports Sciences, 30(7), pp. 667–674.
Zemková, E., Hamar, D., & Neumannová, K. (2013). Neuromuscular performance during exercises under unstable conditions. Acta Gymnica, 43(3), pp. 117–124.
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), pp. 779–784.
Saeterbakken, A.H., van den Tillaar, R., & Fimland, M.S. (2014). A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. Journal of Sports Sciences, 32(5), pp. 430–438.
