Jay Cutler Shares How To Assemble An “Olympia” Chest

There are few higher folks higher to study a chest exercise than Cutler.

Written by Robert Zeglinski Final up to date on March 23, 2023

Even at age 49, four-time Mr. Olympia (2006-2007, 2009-2010) Jay Cutler stays match and actively influences bodybuilding. Within the approximate previous 12 months alone, he’s labored out with power sports activities legends like Ronnie Coleman and Eddie Hall. He’s shared a “Fit for 50” workout as he nears the half-century mark. If that’s not sufficient, he continues to dispense evaluation concerning the present state of bodybuilding and its modern stars. Now, he had extra information to share with anybody able to be taught from one of many greats.

On Mar. 22, 2023, Cutler posted a video to his YouTube channel the place he broke down how one can construct an “Olympia” chest. From somebody who stood on the high of bodybuilding a number of instances, it’s an enlightening breakdown of how one can rip up the pectoral muscle tissues.

Right here’s an outline of the newest chest routine Cutler shared on one in all his important media platforms. Observe: The precise repetitions and weight for every portion of the exercise weren’t detailed.

Standing Calf Elevate

Maybe surprisingly, earlier than attacking his chest, Cutler elects to focus on his decrease physique with with some standing calf raises. The athlete made do with the tools he had out there on the fitness center and carried out the motion in a Smith machine with two 45-pound plates on either side.

Seated Calf Elevate

After performing the standing variation, Cutler shifts to seated calf raises. Cutler maintained he didn’t get pleasure from performing this motion at first, given the awkward seated positioning, however finally discovered a rhythm.

“This was one of many workout routines the place I simply didn’t really feel it so much,” Cutler defined. “I had to determine the best positioning to get underneath it.”

Machine Chest Press

Cutler lastly started the meat-and-potatoes of the exercise along with his first chest exercise — a seated chest press on a machine. He did a number of warm-up units with two 45-pound plates on either side, which he referred to as his “go-to warm-up,” adopted by working units utilizing three 45-pound plates per aspect. He talked about preserving roughly 45-60 seconds relaxation between every set.

Machine Incline Chest Fly

Cutler transitioned to chest flyes for full growth and deal with his chest. This additionally occurred on a plate-loaded machine. He appeared to maintain it easy utilizing comparatively the identical quantity of weight, 75 kilos per hand, for every set.

Flat Dumbbell Press

Cutler declared the usual dumbbell bench press to be his favourite chest motion as he moved into the latter parts of his routine. He labored as much as utilizing a pair of 90-pound dumbbells for greater than 12 repetitions, noting that his present purpose is “upkeep,” quite than persevering with to construct muscular measurement.

Cutler said his appreciation for the flat variation, however pressured that attacking the chest from all angles with quite a lot of actions is important for a well-rounded construct. Cutler would make clear the place folks typically go mistaken with this motion relating to their approach.

“The mistaken option to do it [the flat dumbbell press] is to return up and press these dumbbells collectively,” Cutler began. “Why? As a result of once you’re doing that motion and also you’re developing, you’re bringing your triceps in … Ideally, you wish to deal with it like a straight up and down movement, and as I’m doing that, I’m squeezing the chest, proper? The purpose is to maintain the shoulders again and the chest out. Lots of people aren’t feeling this motion as a result of they’ll’t hold their shoulders again.”

Energy Press

To shut the exercise, Cutler completed with an influence chest press. The facility press is specialised machine chest press variation that enables the athlete to face in a back-supported place whereas performing the motion. Cutler appeared to stay to 2 45-pound plates on either side for this nearer.