Today's blog is dedicated to chest training based on the principle of Arnold Schwarzenegger. Why? The reason is quite simple, 147 cm which were designed for the best chest in the history of bodybuilding. They possessed everything: mass, definition, balance and form. Thanks to his chest and arms mostly, he won seven Mr Olympia titles, the holy grail for all bodybuilders. While it’s a bit pretentious to take his workout as your chest workout, you can apply certain exercises he used during his early days of bodybuilding career. It is important to note that he initially trained his chest 3 times a week, which is inconceivable to many today. Also that if you have weak breasts or problems to gain weight on them then I would recommend that you read the text to the end.
1. Bench Press
Traditionally is the first exercise for the chest day and a favorite of many. Arnold did this exercise in 5 sets with 6-10 reps each. Later in his career, he did superstes with a bench press and pull ups. At the beggining, a minimum of one series of warm-ups should be performed to reduce the possibility of injury.
2. Incline bench press
For many, even for me, after the bench press, the next exercise is incline bench press . Arnold did this exercise in 5 sets with 6-10 reps. It is important to note that he worked so as to hit the upper chest, concentrating more on the movement and not on the weight he was lifting. This is something that is basic with incline bench press, because if you put too much weight you will affect the anterior deltoid more, which in this exercise should not be the primary goal. So lower your ego, reduce your weight and hit your upper chest.
3. Dumbbell fly
This exercise is one of the classics and today it is mostly surpassed by machines and cables. Excellent exercise for pectoralis major and minor and also can hit secondary deltoid muscles. Arnold did this exercise in 5 sets of 6-10 reps. This exercise helped Arnold get that recognizable chest depth. He elaborated the exercise to perfection, creating an arch during the contraction of the pectoralis, as he would describe it “as if you were hugging a tree”. He was recognizable by the fact that he didn`t connect the weights at the top, but he left them 25-30 cm apart, because he thought that complete movement had no effect. Today, this technique is mostly used.
4.Dips
They are otherwise an exercise for the triceps and chest. However, for the appropriate variations of movement, it represents an extraordinary exercise for the lower part of the chest, while the triceps will not play a big role. Arnold did this exercise in 5 sets with 6-10 repetitions . He worked with a load (usually with a weight).
Dumbbell Pullover
Today, you will rarely see this exercise anywhere in the gym, because it is quite neglected, but potential is huge. Arnold used this exercise as the last one because it stretched his pectoralis and latssimus. He considered that this exercise is responsible for the size of the pectoral muscle. Arnold did this exercise 5 series 6-10 reps.Today, there is speculation as to which muscle primarily involves this exercise, but I will tell you that the position of the elbows and the range of motion are extremely important for hitting these two different muscle parties.
The program isn`t complicated at all, it contains all the exercises that will hit every fiber in the chest muscles. Arnold has used this type of training for 5 years and has recorded fantastic results. Certainly not every training plan is the same for everyone and not everyone reacts the same, but this training plan contains great exercises and tips for performing them properly.
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