Arnold’s Classic Top 4 Exercise Chest Workout Old School!

Arnold’s Classic Top 4 Exercise Chest Workout Old School!

Schwarzenegger's state-of-the-art physique has the status of "best of all times", no one can say the same. Not only did his overall development make him stand out from many bodybuilding legends of his day, but his iconic chest was one of the largest and most complete in the history of bodybuilding!

As for the construction of a massive chest, there is no better authority than Mr. Olympia's seven-time champion, who has emphasized the importance of having an impressively sculpted chest. even though we have seen tremendous growth in the size of physical competitors. the last three decades. Arnold worked hard and heavy to develop his chest, training three days a week and often alternating his chest workouts with his hard and heavy back sessions. His pragmatic approach to training quickly paid off and only five years after designing his chest-blasting routine, his chest went from 39 "to an incredible 58"!

Muscle Confusion

As we all know, Arnold was a big fan of muscular confusion and TUT, which he often achieved by setting up paused reps as he dragged his outer pecs with heavy dumbbell flies. He did this by lowering the dumbbell all the way down and getting a maximum stretch, then reducing it to only three-quarters, stopping just before the weight reached the chest. If you look at an Arnold sequence from his golden age, you will notice that he went very far in each performance, the top of his arms being almost perpendicular to the ground below. Add to that about three quarters of a dip and you'll be on the road to Arnold's famous chest!

Cable Crossovers

Schwarzenegger, making cable runs, made sure to squeeze his chest tightly and bend his pecs to the point where his arms touched, allowing him to get that engraved trace in the center of his chest. You can use the same method with the dumbbell flyes, of course, you just have to bring your hands to the top of the movement and contract your pecs as hard as you can.

Workout Old School!

Incline Bench Press

As with any other part of the body, touching the muscle from all possible angles is crucial for its overall development. Arnold was particularly creative with the inclined bench press, the ultimate gesture to emphasize the upper chest. It would hit his upper chest by 15% to 50%, which would target the upper muscle fibers even more deeply - to sculpt even the smaller muscles that bodybuilders usually neglect. It could be said that his meticulous approach, combined with an irreproachable work ethic, helped him develop his unforgettable physique.

One of the most common mistakes many users make when running the press in coated press is to short-circuit their representatives up and down and not to fully extend, which is essential to fully engage the press. upper chest. Therefore, if you want to get all the benefits of this great move, check your form and make sure you use a full range of moves.

Intensity

As a training genius, Schwarzenegger was trying to increase the intensity of his chest training in all possible ways, integrating pause representatives on the bench, alternating the range of motion from full movement to half or a quarter, adding 5 reps max. heavy days or groups of meetings and forced representatives to force his sessions whenever he thought that his routine lacked intensity or that he was approaching a plateau.

Building a physique that really stands out from the rest is more a matter of good mentality and 100% insertion at each session than knowing the right exercises, make sure to step out of your comfort zone from time to time and experiment with different techniques in the name of muscle confusion.

If you want to practice Arnold's tips, you can try his traditional chest workout.

Arnold’s 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
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