Arnold Schwarzenneger’s Mr. Olympia Chest Workout
Arnold Schwarzenneger is not only a movie icon but he has one of the most distinguished physiques of all time.
His chest is one of the body parts that cemented him in bodybuilding history.
Working 3 days a week, his no-nonsense approach to training quickly paid off. After only 5 years devising his chest-blasting routine, his chest went from 39’’ to an incredible 58’’!
Barbell Bench Press:
* Grab the bar at an equal distance on each side of the knurling.
* Squeeze very tightly to create tension in the hands, forearms, upper arms, shoulders, back and chest.
* Take a deep breath, driving the chest upwards and pulling the shoulder blades back and down into the bench.
* Plant feet and drive them down.
* Squeeze the glutes to tighten up the hips and lock them into place.
* Unrack the weight (with the help of a spotter) and move the bar directly over your chest WITHOUT losing the tension in the upper back or letting the chest to collapse.
* Reset your air by taking another big breath.
* Hold your breath and tighten up.
* With your whole body as tight as possible, row the weight down under control until it reaches the chest. Ensure that wrists and elbows stay in alignment. This will give you the best leverage and keep the weight centered.
* Without letting your chest collapse or losing any tension, coordinate the leg drive by driving the bar powerfully back to lockout.
* Reset your breath and repeat.
* Do 5 sets x 12, 10, 8, 6, 4 reps.
Flat-Bench Dumbbell Flye:
* While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
* Rest the dumbbells in an upright position on the edge of your knees.
* Carefully lie on the flat bench, bringing the dumbbells to the sides of the torso at chest level. Make sure to bring the dumbbells up simultaneously. Plant feet firmly on the floor.
* Slowly adjust the dumbbells with your arms fully extended at right angles to the floor.
* Press the weight up to the locked position. Hold the dumbbells directly over your chest area, slightly touching each other with palms facing in.
* Elbows must stay flexed throughout the movement.
* Slowly lower arms out to the side at right angles until chest is comfortably stretched.
* At the bottom position of the exercise, hands should be parallel to the trunk. Raise and repeat.
* Keep elbows slightly bent throughout the movement (imagine your arms wrapping around a large tree).
* Do 4 sets x 12, 10, 8, 6 reps.
* If you need more weight than your body gives to reach positive failure before 90 seconds, add this before you start. The most common method is the belt and chain, but you could always throw a plate or 2 into a backpack and wear it.
* Fully extend arms, knees flexed and feet crossed.
* Lower yourself under muscular control.
* In order to involve the pecs more, lean forward as you lower your body.
* Bring the body to a point where your upper arms are BELOW parallel to the floor. However, you shouldn’t go really deep as this can cause injury.
* Push back up to a point of locking out of the elbows but do not hold this position.
* Do 4 sets x 12, 10, 8, 6 reps.
* Lie perpendicular to the bench press, with only your shoulders supported.
* Keep feet flat on the floor, shoulder width apart.
* Your head and neck should hang over the bench.
* Your hips should ideally be at a slightly lower angle than your shoulders.
* Grasp the dumbbells with your hands crossed in a diamond shape using your thumbs and pointer fingers (palms should face the ceiling).
* The movement starts with the dumbbell over your chest, elbows bent 10–15 degrees (do not let this angle change throughout the entire movement).
* Take in a deep breath, hold and slowly lower the weight backward over your head until the upper arms are in line with the torso, parallel to the floor.
* The weight should travel in an arc-like motion toward the floor.
* Exhale and pull the dumbbell back over the chest, purposely squeezing the chest.
* Hold for a second.
* Repeat the exercise.
* Do 4 sets x 15 reps.