​The Arnold Chest Workout: Complete Guide

Arnold Schwarzenegger is a legendary name in bodybuilding, and his chest workout routine is famous for building impressive muscle mass. 

In this article, we’ll break down Arnold's chest workout, providing you with a step-by-step guide to help you achieve similar results. You’ll discover how to incorporate his methods into your routine to enhance your muscle growth and strength. 

So, let's get started.

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Short Summary

• Overview of Arnold’s Chest Workout: Discover the key components of Arnold Schwarzenegger’s chest training routine.
• Key Exercises: Includes classics like bench presses, dumbbell flyes, and incline presses.
• Techniques: Emphasizes proper form and controlled movements for maximum effectiveness.
• Tips: Offers tips on how to perform each exercise effectively and avoid common mistakes.
• Ready to Start Your Workout? Try our best supplement for building muscle, Anafuse, to support your muscle-building journey all the way.

About Arnold Schwarzenegger

Arnold Alois Schwarzenegger was born on July 30, 1947, in Thal, Austria. He is a legendary figure in bodybuilding and fitness. After moving to the United States in 1968, he quickly rose to fame as a bodybuilder, winning the prestigious Mr. Olympia title seven times.

In addition to his bodybuilding career, Arnold became a Hollywood superstar, known for his roles in iconic action films such as The Terminator, Conan the Barbarian, and Total Recall. His unique physique and strong presence made him a household name.

Beyond acting, Arnold served as the 38th governor of California from 2003 to 2011, showcasing his leadership skills. He is also an author and businessman, contributing to various fitness and health initiatives. 

Today, Arnold Schwarzenegger is regarded as one of the greatest bodybuilders of all time and continues to inspire people around the world with his dedication to fitness and personal development.

Arnold Schwarzenegger's Chest Workout

Arnold Schwarzenegger is famous for having one of the best chests in bodybuilding history. His chest workout is designed to build size, strength, and definition. It focuses on a variety of exercises that target different parts of the chest, ensuring balanced development. 

Arnold's chest workout typically includes the following key exercises:

• Bench Press
• Incline Bench Press
• Dumbbell Flyes
• Weighted Dips
• Dumbbell Pullovers
• Cable Crossovers

Arnold's Beginner Chest Workout

If you're new to bodybuilding or simply looking to build a stronger chest, this beginner-friendly version of Arnold's chest workout is a great starting point.

Barbell Bench Press: Lie on a flat bench with your feet on the floor. Grip the barbell slightly wider than shoulder-width. Lower the bar to the chest, then push it back up to the starting position.

• Sets/Reps: 3 sets of 8-12 reps.

Barbell Incline Press: This exercise focuses on the upper chest, helping to create a well-rounded appearance. Set an incline bench at a 30-45-degree angle. Hold a dumbbell in each hand at shoulder height. Press the dumbbells up and together, then lower them back down.

• Reps and Sets: 3 sets of 8-12 reps

Dumbbell Pullovers: This exercise helps expand the chest and works the lats. Lie on a flat bench, hold a dumbbell with both hands above your chest, lower it back over your head, and then bring it back to the starting position.

• Sets/Reps: 3 sets of 10-12 reps.

Arnold's Intermediate Chest Workout

Once you've mastered the beginner routine, you can challenge yourself further with this intermediate chest workout. This routine incorporates heavier weights, higher-intensity techniques, and additional exercises to target different muscle fibers.

Flat Bench Press with Heavy Weights: Warm-up sets of 15 reps, followed by 4 sets of 10, 8, 6, and 4 reps.

Incline Dumbbell Press: 4 sets of 10, 8, 6, or 4 reps.

Dumbbell Flyes: Dumbbell flyes stretch and isolate the chest muscles, enhancing definition.

• Sets/Reps: 3 sets of 10, 8, or 6 reps.

Dips (Chest Focus): Dips are effective for building lower chest strength. Lean slightly forward to emphasize the chest. Use parallel bars to support your body. Lower yourself slowly and push back up.

• Sets/Reps: 3 sets of 15, 10, and 8 reps.

Straight-Arm Pullovers: This exercise helps expand the chest and works the lats.

• Sets/Reps: 3 sets of 15 reps.

Arnold’s Advanced Chest Workout

For those who have built a solid foundation and are ready to take their chest training to the next level, Arnold Schwarzenegger’s advanced chest workout provides a challenging and intense routine. This workout focuses on pushing your limits and maximizing muscle growth.

Key Elements:

• Supersetting: Alternating chest and back exercises without rest.
• High volume: Multiple sets with relatively high reps for each exercise.
• Varying grip and angles: Using different grips and angles to target various muscle fibers.

Superset 1

• Bench Press: Start with a warm-up set of 15 reps with light weight. Follow with 5 working sets of 10, 8, 8, 6, and 4 reps.
• Wide-Grip Chin-Up: Perform 5 sets of 10 reps.

Superset 2

• Incline Dumbbell Press: 4 sets with reps of 10, 8, 8, and 6
• Close-Grip Chin-Up: 4 sets of 10 reps

Superset 3

• Dumbbell Flyes: 4 sets of 10, 8, 8, 6
• Close-grip pull-ups: 4 x 10

Superset 4

• T-Bar Rows: 4 sets with reps of 15, 10, 8, and 8
• Bent Over Rows: 4 sets of 10 reps

Superset 5

• Seated Cable Row: 4 sets of 10 reps
• Straight-Arm Pullovers: 4 sets of 15 reps

Arnold Schwarzenegger preferred combining chest and back workouts in his training routine. He found that doing a pushing exercise, like the bench press, immediately followed by a pulling exercise, such as pull-ups, worked exceptionally well. 

Performing these exercises in a superset, with minimal rest in between, was intense but delivered impressive results. Austrian Oak believed that supersets of chest and back exercises enhanced muscle definition and separation. 

In a 2011 interview with Flex magazine, he explained, "One of the most important reasons why a chest-back superset program works so well is the fact that most chest exercises are pushing movements, while all back exercises are pulling exercises. The chest muscles are resting during the lats exercises and the lats are resting during the chest movement. While each muscle is alternately resting and working, it stays fully flushed and pumped up ... when the chest and upper back are pumped simultaneously, there is an indescribable feeling of growth stimulation and massiveness."

Arnold's Best Exercises for Building Chest Muscle

Barbell Bench Press

• This classic exercise is a staple in Arnold's routine. It targets the middle chest and helps build overall mass. Arnold thinks this exercise is absolutely necessary to build a big chest.
• How to Perform: Lie flat on a bench, grip the barbell wider than shoulder-width, lower it to your chest, and press it back up.
• Benefits: Builds strength and size in the chest.

[Related] One Rep Max Bench Press Calculator

Incline Bench Press

• To hit the upper chest, Arnold loved the incline bench press. By adjusting the bench to a 30-45-degree angle, you shift the emphasis from the middle of the chest to the upper part. This helps build a more balanced and defined chest.
• Benefits: Enhances upper chest development.

Dumbbell Flyes

• Dumbbell flyes stretch the chest muscles while isolating them, which helps in defining the chest and creating separation between the muscles.
• How to Do It: Lie on a flat bench with a dumbbell in each hand. With a slight bend in your elbows, lower the dumbbells out to the sides, then bring them back up, squeezing your chest at the top.
• Benefits: Stretches and targets the chest for better shape.

Dips

• Dips are great for building the lower chest and adding mass.
• How to Perform: Use parallel bars, lean slightly forward, lower your body until your shoulders are below your elbows, and push back up.
• Benefits: Strengthens the lower chest and triceps.

Pullovers

• Pullovers help expand the ribcage and stretch the chest muscles, contributing to a broader and more powerful chest.
• How to Do It: Lie on a bench with a dumbbell held over your chest. Keeping your arms slightly bent, lower the dumbbell behind your head, then pull it back up over your chest.
• Benefits: Stretches the chest and also engages the lats, supporting overall upper body growth.

Cable Crossovers

• This exercise helps define the chest and create striations.
• How to Perform: Stand in the middle of a cable machine, pull the cables down and together in front of you, squeezing your chest at the end.
• Benefits: Targets the inner chest for a more sculpted look.

Arnold’s Best Exercises for Building a Strong Back

Wide-Grip Pull-Ups

• First, grip the pull-up bar wider than shoulder-width, hang with your arms fully extended, and pull your body up until your chin is above the bar. Lower yourself back down with control.
• Benefits: Builds overall back strength and size, especially in the lats.

Bent-over Rows

• A compound exercise where you row a barbell or dumbbells up to your chest while bending over.
• Benefits: Target multiple muscle groups, build strength and thickness, and improve posture.

T-Bar Rows

• Stand over a T-bar row machine, bend at your hips, and grab the handles. Pull the weight towards your chest, squeezing your back muscles, then lower it back down.
• Benefits: This exercise targets the middle of the back, contributing to overall back thickness and strength.

Seated Cable Rows

• Start from sitting at a cable row station, grip the handle with your hands shoulder-width apart, pull the handle to your lower chest, squeeze your shoulder blades together, and extend your arms back out.
• Benefits: This exercise works the middle and upper back, improving back thickness and posture.

What is Arnold’s Training Philosophy?

Arnold Schwarzenegger’s training philosophy is all about intensity, consistency, and pushing limits.

• High-Volume Training: Arnold believed in doing many sets and reps to fully work his muscles and achieve maximum growth.
• Progressive overload: He continually increased the weight, reps, or sets over time to challenge his muscles and promote growth.
• Mind-Muscle Connection: He focused on feeling each exercise in the targeted muscle, ensuring that every movement was effective.
• Intensity: Arnold pushed himself to the limit in every workout, often adding extra reps or sets to challenge his body and drive progress.

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FAQs: Arnold Chest Workout

Q: What exercises are included in Arnold's chest workout?

A: Key exercises in Arnold's chest workout include:

• Barbell Bench Press
• Incline Bench Press
• Dumbbell Flyes
• Chest Dips

Q: How often did Arnold train his chest?

A: Arnold trained his chest three times a week, often pairing chest workouts with back exercises to maximize muscle engagement and pump.

Q: Is it necessary to follow Arnold’s exact workout schedule for the best results?

A: While following Arnold’s exact workout schedule can be beneficial, it’s not necessary for everyone. You can adapt his techniques and exercises to fit your personal fitness level and goals.

Q: What makes Arnold’s Chest Workout different from other chest workouts?

A: Arnold’s Chest Workout is known for its high volume and intensity. It incorporates techniques like supersets and various exercises targeting different parts of the chest, aiming to maximize muscle growth and definition.

Conclusion

Arnold Schwarzenegger’s chest workout is a powerful routine crafted to build muscle mass and strength. By following his high-volume and intense approach, you can effectively target all areas of your chest and achieve impressive results. 

Whether you're a beginner or an experienced lifter, you can adapt Arnold's techniques to fit your fitness level. 

Remember to focus on proper form, allow for adequate recovery, and maintain a balanced diet to support your training. With dedication and consistency, you can reach impressive results and build a strong, well-defined chest just like Arnold.

Sources:

https://www.strongsupplementshop.com/pepti-plex-by...

https://www.gymaholic.co/articles/arnold-schwarzen...

https://www.setforset.com/blogs/news/arnold-schwar...

https://liftlog.plus/articles/arnold-chest-workout