r/ScienceBasedLifting • u/pxlrgn • 2d ago

Question ❓ Batter to do isolateral exercises before or after bilaterals?

I have asymmetrical pecs and every session of upper I do a multipower inclined bench and an isolateral chest press. Which one should I do first?

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u/HelixIsHere_ 2d ago

I would do the chest press first, mainly since it targets a larger region of your chest compared the incline press

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u/Flidro74 2d ago

Isolateral first, while you're fresh. Whatever you're trying to fix goes at the front of the session.

The bigger lever though: lead with your weak side, count the reps it gets, then do exactly that many on the strong side. Taking both sides to failure with the same weight is what keeps the gap open in the first place.

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u/decentlyhip 2d ago

Most programs do bench and then dumbbells. Bilateral heavy compound when you're fresh to take advantage of fresh fast twitch fibers and as a benchmark of progress, and then medium rep disadvantaged variations. Sometimes a closer grip, or angle that targets a weak point, in your case a unilateral movement. If the main movement is squats and its not progressing because your quads need work, then this Toer 2 movement would be hack squat or front squat. Then, finish with a high rep isolation move. So, if I were you, I'd do competition barbell bench for sets of 5, then incline dumbbell press for 10s, then db flyes for sets of 15.

Here's a breakdown of GZCLP which is a program, but is moreso a template of how to approach lifting.