Arnold Schwarzenegger Chest Day Workout Routine
If you are looking for an Arnold Schwarzenegger chest workout routine that feels like a classic chest day, this one keeps it simple: heavy pressing, a second press angle, then dips and flyes.
Arnold’s chest training was built around fundamentals, consistent progression, and clean reps. Use this routine as a template and adjust the load and volume to your level.
This routine is inspired by Arnold’s classic approach to building chest size and definition.
Time: 60 to 75 minutes
Goal: size and definition
Equipment: barbell bench, incline bench, dip station, dumbbells
Rep targets: 6 to 15 reps
Rest periods: 90 seconds to 3 minutes between sets
| Move | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Bench Press | 4 | 8 to 12 for 3 sets, then 6 to 8 for 1 set | 2 to 3 min | Heavy strength work |
| Incline Bench Press | 4 | 8 to 12 for 2 sets, then 6 to 8 for 2 sets | 2 to 3 min | Upper chest emphasis |
| Chest Dips | 4 | 6 to 10 weighted for 1 set, then 8 to 12 for 3 sets | 90 sec to 2 min | Deep stretch, strong lockout |
| Dumbbell Flyes | 4 | 8 to 12 for 3 sets, then 12 to 15 for 1 set | 90 sec | Controlled chest isolation |
Most chest size comes from the pectoralis major, which has upper fibers near the collarbone and mid to lower fibers across the sternum.
The pectoralis minor sits underneath and supports shoulder blade control during pressing.
To build a balanced chest, combine flat pressing, incline pressing, and one controlled isolation movement.
This chest day is a good fit if you:
- Want a classic bodybuilding style chest routine with simple movements
- Enjoy heavy barbell pressing and measurable progression
- Want a mix of strength work and higher rep chest work
If you have shoulder pain during pressing or dips, use the substitutions in the FAQ section.
Start with dynamic warm up work, then do ramp up sets for bench press.
- 2 to 3 minutes of light cardio
- 1 to 2 rounds:
- Scap push ups: 8 to 12 reps
- Band pull aparts: 12 to 20 reps
- Bench press warm up:
- 1 set with the empty bar
- 2 sets increasing weight gradually before your first working set
- Control the lowering phase: lower the weight with control and keep tension on the chest
- Press with the chest, not the shoulders: keep your shoulder blades pulled back and down on presses
- Do not chase max weight: choose a load you can lift with clean reps and a stable position
- Full range on flyes: keep a small bend in your elbows and avoid turning it into a press
-
Bench Press 4 sets
3 x Moderate Weight 8-12 reps
1 x Heavy Weight 6-8 reps
-
Incline Bench Press 4 sets
2 x Moderate Weight 8-12 reps
2 x Heavy Weight 6-8 reps
-
Chest Dips 4 sets
1 x Weighted 6-10 reps
3 x Body Weight 8-12 reps
-
Dumbbell Flyes 4 sets
3 x Moderate Weight 8-12 reps
1 x Lighter Weight 12-15 reps
Use this as a once per week chest focused day, or as your main chest workout in a push split.
Beginner version
- Do 2 to 3 sets per move
- Stop with 1 to 2 reps left in the tank on most sets
- Keep dips bodyweight only
Intermediate version
- Run the routine exactly as written
- Push the top end of the rep range with clean form
Advanced version
- Keep the same structure
- Add a slow lowering phase on the final set of flyes
- Add weight to dips once bodyweight is easy
Progression is simple:
- When you hit the top of the rep range on all working sets with solid form, add a small amount of weight next session.
- If your reps drop sharply, keep the same weight until you can repeat or beat last week’s total reps.
- Bouncing the bar off the chest on bench press
- Setting the incline too high so the movement becomes mostly shoulders
- Doing dips too upright if your goal is chest emphasis
- Turning flyes into presses by bending the elbows too much
Is this Arnold Schwarzenegger’s exact chest workout
It is inspired by his classic approach and exercise selection. Treat it as a proven template and adjust the volume to your recovery.
Most people do best with 1 focused chest day per week. If you train chest twice per week, keep the second day lighter and use simpler pressing.
Swap bench press for:
- Dumbbell bench press, or
- Machine chest press
Keep the same set and rep targets.
Do one of these instead:
- Assisted dips with a smaller range of motion
- Decline push ups
- Cable press variation
If pain persists, skip dips and keep the rest of the routine.
- Dumbbell bench press
- Incline dumbbell press
- Dumbbell flyes
- Push ups or bench dips (if comfortable)
Here’s a workout inspired by Arnold’s chest workout:
Frequently Asked Questions
Arnold Schwarzenegger's chest workout routine focuses on fundamental compound exercises like the bench press and incline bench press. It includes various rep ranges from 6 to 15 and emphasizes control and form over lifting heavy weights.
To adjust Arnold's chest workout for your needs, listen to your body and identify exercises that work best for you. Consider varying the weight, reps, and rest periods to match your fitness level and goals.
A chest workout primarily targets the pectoralis major and pectoralis minor muscles, which are often referred to as the upper and lower chest. It's important to train both to prevent muscle imbalances.
Before a chest workout, perform dynamic stretches and do two sets of your first exercise with light weights. This helps prepare your muscles and joints for the heavier lifts to follow.
Leaving your ego outside the gym is crucial because lifting weights that are too heavy can compromise your form, increasing the risk of injury. Focus on controlling the weight throughout the movement for better results.
In Arnold's chest workout, the recommended rest period between sets is 90 seconds to 3 minutes. This allows sufficient recovery to maintain performance and intensity across all sets.
You can track your progress using the Gymaholic App, which offers features for logging workouts, tracking performance, and adjusting plans as needed to ensure continuous improvement.