Arnold Schwarzenegger’s Chest Workout: A Complete Workout Routine
Building a big chest is as satisfying as building strong arms and defined abs.
However, it takes a lof of time and hard work to achieve a big and defined chest.
The chest master Arnold Schwarzenegger has it all: mass, definition and balance.
His chest workouts were never too complicated, he always focused on the fundamentals.
Here's a routine inspired by Arnold Schwarzenegger's chest workout:
The chest is composed of two muscles: the pectoralis minor and the pectoralis major, often called lower chest and upper chest.
In order to build a big chest you must train them both with different exercises, otherwise you may encounter muscle imbalance on the long run.
We are all different, not everybody will respond to the bench press.
It's important to listen to your body and understand what works best for you.
The Arnold Schwarzenegger's chest workout must be an example for you, then you can change it according to your body.
This workout is composed of compound movements in order to build a strong and balanced chest.
It's important to use various rep ranges and exercises if you want to good results.
We will be aiming for 6-15 rep ranges and have 90 seconds - 3 minutes rest time between each set.
You can warm your chest up with dynamic stretches then 2 sets of your first exercise with light weight.
During this workout aim for a weight you can lift properly for the desired of mount reps.
Even when you lift heavy weights, you must control it from the beginning to the end of the movement.
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Bench Press 4 sets
3 x Moderate Weight 8-12 reps
1 x Heavy Weight 6-8 reps
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Incline Bench Press 4 sets
2 x Moderate Weight 8-12 reps
2 x Heavy Weight 6-8 reps
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Chest Dips 4 sets
1 x Weighted 6-10 reps
3 x Body Weight 8-12 reps
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Dumbbell Flyes 4 sets
3 x Moderate Weight 8-12 reps
1 x Lighter Weight 12-15 reps
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.