Jay Cutler Shares How To Assemble An “Olympia” Chest

There are few higher individuals higher to find out about 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 in regards to 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 easy methods to construct an “Olympia” chest. From somebody who stood on the prime of bodybuilding a number of instances, it’s an enlightening breakdown of easy methods to rip up the pectoral muscle groups.

Right here’s an summary of the most recent chest routine Cutler shared on one among his principal media platforms. Notice: The precise repetitions and weight for every portion of the exercise weren’t detailed.

Standing Calf Increase

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 obtainable on the gymnasium and carried out the motion in a Smith machine with two 45-pound plates on both sides.

Seated Calf Increase

After performing the standing variation, Cutler shifts to seated calf raises. Cutler maintained he didn’t take pleasure in 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 loads,” Cutler defined. “I had to determine the precise 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 just a few warm-up units with two 45-pound plates on both sides, which he referred to as his “go-to warm-up,” adopted by working units utilizing three 45-pound plates per facet. He talked about retaining roughly 45-60 seconds relaxation between every set.

Machine Incline Chest Fly

Cutler transitioned to chest flyes for full improvement and concentrate on 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 aim is “upkeep,” reasonably than persevering with to construct muscular measurement.

Cutler said his appreciation for the flat variation, however careworn that attacking the chest from all angles with a wide range of actions is significant for a well-rounded construct. Cutler would make clear the place individuals typically go fallacious with this motion relating to their approach.

“The fallacious strategy to do it [the flat dumbbell press] is to come back up and press these dumbbells collectively,” Cutler began. “Why? As a result of whenever you’re doing that motion and also you’re developing, you’re bringing your triceps in … Ideally, you need 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 preserve 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 permits the athlete to face in a back-supported place whereas performing the motion. Cutler appeared to stay to 2 45-pound plates on both sides for this nearer.