Mr. Olympia Jay Cutler Chest Workout
At 5’9″ competing at anywhere from 250-275 pounds of massive muscle. His legs received most of the attention, followed by his shoulders. Also managing to craft an impressive set of pecs to match the rest of his physique. Unlike some former Mr. Olympia champions, chest did not come easy for him.Cutler says it was actually his worst body part at a younger man.
2 Major Fixes Changed Everything
Experimenting with different variations in form until finding the style that allowed growing of thickness. One major technique adjustment made was keeping an arch in his back when doing any type of press. Finding that getting the chest up higher than shoulders, or else delts would take over the movement. Saying to himself “chest high, chest high” as a reminder of the position he needed to maintain during the set.
Another change, was to not use a full range of motion. A full range of motion prevented him from building his chest. When he used to touch the bar to his chest on bench press, he could feel shoulders and triceps working. Not his chest. Finding that if he stopped short an inch or two, keeping the tension on the pecs. Feeling them doing a lot more of the work. The same concept is why he doesn’t fully lockout the arms. That brings the shoulders and tri’s into the movement too much, not to mention stress on elbows.
Jay’s Chest Workout-Circa 2011
- Incline Dumbbell Press 2 warm-ups of 12-15; 3 X 10-12
- Flat Smith Machine Press 3 X 10-12
- Incline Dumbbell Flyes 3 X 10-12
- Dips 3 X 10-12
- Decline Barbell Press 3 X 10-12
- Dumbbell Pullovers 3 X 10
Jay’s Chest Workout-Circa 1992
- Incline Dumbbell Press 4 X 10
- Dumbbell Flyes 4 X 10
- Pec Deck 4 X 10
- Flat Bench Press 4 X 10
- Cable Crossovers 4 X 10
One Last Piece of Advice
A final principle he believes in, that many other guys experience difficulty in building their chest would be wise to follow. Stop worrying about how much weight you lift. Impressing others at the gym isn’t worth missing out on the muscle gains you should be making. He can handle decent weight, but could care less about how much he uses. He’s not a powerlifter, so the numbers mean nothing to him. It’s about feeling in the muscle and tension on it so he gets a great muscle pump. It makes no sense to bench press 500 pounds if you’re not feeling it in your pecs. Because you have to use other muscle groups. Not to mention a lot of help fro ma spotter to get the weight up.