Traditionally, the barbell bench press is often seen as the old-school king of pumping up those pecs, but there are times when a machine-based unilateral approach can be a smart trade-off. If Ryan Terry demonstrated on InstagramThe platform-loaded chest press machine allows the user to lift the handles from either side. “This is something where you can deviate from the plan because you’re still pressing the chest,” he explained. “But if you feel like you want to mix it up, or you want to add a little more intensity to it, or some more advanced movements, we can go unilaterally.”
When should you replace the barbell bench press with the unilateral chest press?
To demonstrate this, Terry lies on the machine and works each arm alternately, using a slow and controlled movement guided by the machine itself. Both the bench press and the unilateral chest press load the pectoralis major for fuller chest, but since the bench press is a free-weight exercise, there is a greater demand for stabilization, which recruits the shoulders and triceps. On the other hand, the unilateral chest press follows a set path and requires less balance, so it’s more effective at isolating the chest if that’s your focus. It’s also a good choice if you’re tackling a problem on one side.
“So I usually do this move when I have an injury or I’m lacking on one side.” Terry noted about the reduced risks associated with machines. “So I usually have quite a few problems with my left side,” the champion said, noting that he sometimes suffers from inflammation in his left side. infraspinatus (that’s the thick, triangular muscle connected to the rotator cuff of the shoulder). This problem limits the mobility of Terry’s shoulder, causing him to occasionally lean away from the regular bench press.
“So when I know I actually need a massage and a ‘ironing’, I move on to separate movements,” the Men’s Physique master explained. “Just to be sure, I’m not neglecting the left side.” Terry explained that his years of lifting experience have taught him that when one side isn’t keeping up with the other, he chooses a unilateral approach to keep his muscles activated while eliminating the risks of free weights. Of course, a one-sided approach can be taken when training arms or legs, but that doesn’t mean we should banish the bench press or increase shoulder-building skills. Still, knowing when to trust a machine’s guided path and take care of each limb individually is the kind of skill that separates the challengers from champions like Ryan Terry.
For more Victerry app tips from Ryan Terry on Instagram, click here.
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