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The Perfect Old-School Chest Workout For Pure Mass and Strength

The Perfect Old-School Chest Workout For Pure Mass and Strength

When it comes to bodybuilding living legends, Arnold is def. one of them.

Schwarzenegger’s peak physique holds the status of “the best of all the time”, no one can argue with that. Not only that his overall development set him apart from many bodybuilding legends of his time, but his iconic chest was one of the biggest and fullest in all of bodybuilding history!

1-Cable Crossovers

Cable Crossovers

When performing cable crossovers, Schwarzenegger made sure to give his chest a hard squeeze and flexing his pecs at the point when his arms touch, which helped him get that etched in line down the middle of his chest. You can use the same method with dumbbell flies, of course, simply bring your hands together at the top of the movement and contract your pecs as hard as you can.

2-Incline Bench Press

Incline Bench Press workout

As with any other body part, hitting the muscle from all possible angles is crucial for its overall development, Arnold was especially creative with the incline bench press, the ultimate move for emphasising the upper chest. He would hit his upper pecs from anywhere from 15% to 50%, which targets the upper muscle fibres even deeper – in order to sculpt even the smallest muscles that bodybuilders usually neglect.

3- Dumbbell Incline Press

Dumbbell Incline Press workout gif

Hitting the upper pecs near the clavicles is very beneficial for improving muscle development in this region. Now, you can’t actually single out the top half of the chest muscles (because that would just look weird). But you can emphasize the upper chest by doing inclines and contracting the muscle from a different angle.

And that’s why old-school training was so ahead of its time because bodybuilders knew that utilizing different angles was very effective for overall muscle development.

But to prove our point, one study using 14 trained males actually did show an advantage of the incline bench at a 30 to 45-degree angle for working the upper chest at certain points during the lift when compared to the flat bench. (2)

Now, dumbbell training requires more stabilization so you won’t be able to use as much weight. But you will develop and improve your stabilizer muscles which assist during the movement. And unilateral (affecting one side) training is very effective for muscle imbalances, isolation, building core strength, and even rehabilitation purposes. (3)

To perform the dumbbell incline press…

1-Grab two dumbbells and sit on the edge of the incline bench with feet planted on the floor.
2-Use the end of your left thigh to help you propel the left dumbbell back while lying down simultaneously; followed by the right dumbbell, until you’re lying flat against the incline bench.
3-Tuck your elbows in slightly and press the dumbbells straight up and squeeze your chest muscles.
4-Lower the weight until you feel a slight stretch and repeat

 Classic Chest Routine

● Barbell bench press: 5 sets x 12, 10, 8, 6, 4 reps
● Flat-bench dumbbell fly: 4 sets x 12, 10, 8, 6 reps
● Weighted dip: 4 sets x 12, 10, 8, 6 reps
● Dumbbell pull-over: 4 sets x 15 reps