a Bodybuilder the chest Their calling card. There may be more impressive muscles individually – they say, fitness shows win from behindfor example – but when you see a bodybuilder stepping out under the spotlight, the chest muscles grab as much attention as any other muscle.
Four-time winner Mr. Olympia Jay Cutler He knows and knows a thing or two about him training fund. In fact, his approach to everyone’s favorite international gym vacation might be what you missed out on with your workouts.
This is one of Cutler’s chest exercises, which the man himself posted on YouTube. You’ll also find how to modify it to suit your needs, as well as learn a thing or two about it Optimal chest training.
before you start
Attention – literally following your favorite bodybuilder’s training doesn’t guarantee that it will turn you into them. Whether it’s Cutler or another athlete, remember that There are many Go to the fitness they provide from the workouts they perform.
Furthermore, most bodybuilders do not train the same way they did when they started their fitness journeys. Copying a professional’s workout can be a fun challenge for you, but remember to manage your expectations of what you’ll get out of it.
Chest workout from Jay Cutler for bodybuilding
At 45 years old (at the time Cutler published The Workout in 2019), Cutler has come a long way in his retirement after bodybuilding. However, you wouldn’t be able to tell by looking at his training routines.
While noticing that he no longer needs to pay exercise intensity As much as he would have done had he been running Sandow, Cutler is all about heavy, safe training to build consistency—and a pair of big pecs to boot.
Cutler Standard chest day It looks a little different than what you might see elsewhere. With many years of training under his belt, he’s not afraid to stray from “folk” movements and stick to exercises that are comfortable, reliable and allow him to advance his chest in the long run.
- calf ass lift: 3 x 12
- Horizontal toe press: 3 x 12
- Hammer Strength Chest Press: 2 x 15 as a warm-up, then 3 x 10-12
- Dumbbell bench press: 3 x 10-12 ascending pyramid
- Nautilus chest compression device: 3 x 10-12
- cable fly: 3 x 12-15
Right away, you’ll notice that Cutler loves to start his chest workouts with some calf training. This serves a dual purpose: it acts as a pre-public fund Heating To increase the core temperature and adapt it to the gym environment.
Furthermore, placing the calves in the front of the chest (or any other part of the body) allows Cutler to prioritize them as he matures, rather than lowering the work of the calf to the rear or putting him at the end of an already tired state. leg day.
How to Modify Jay Cutler’s Chest Workout
To be clear, Cutler’s chest exercise as written may not work for you. whether it contains Equipment you can’t accessA size bigger than you’re used to, or you’d rather blast your chest muscles without a lot of pressure, don’t worry.
You can still train like Cutler without copying his daily chest workout. young Adjustments His approach can make the exercise more palatable to your specific needs.
as a beginner
To say the quiet part out loud, you don’t have to train like Jay Cutler if you are New Weight Lifting Brand. However, it is great to have a role model or a goal to aspire to, and you want to follow their lead.
You can adjust the day of the Cutler Box and turn it into something practical for beginners while keeping the workout similar enough.
- Dumbbell bench press: 3 x 6-8
- Machine chest pressure: 3 x 8-10
- cable or Dumbbell fly: 2 x 12-15
Two push-ups and a fly-away align with Cutler’s preferred approach to building chest muscles. However, reduce the the sound And sticking to the lower reps would make things more convenient for the newcomer.
If you have different equipment
Fortunately, you can make a few substitutions and perform a very similar exercise even if you can’t get your hands on a Nautilus.
- Standing Dumbbell Calf Lift: 5 x 12
- chest compression machine 3 x 10-12
- Dumbbell bench press: 3 x 10-12
- Dumbbell bench press exercise: 3 x 10-12 ascending pyramid
- Incline hexagon press: 3 x 10-12
- Dumbbell fly: 3x 12-15
This variation on Cutler’s chest can be made almost any day commercial gymOr even at home if you have a good set of dumbbells to work with.
Except access to any kind of plate or screw-loaded machine, you can take out the pressure of the machine box for it dips Or remove the movement completely.
to reduce the size
If you want to try volume training but can’t stand a lot of difficult, high-repetition sets, a little trimming around the edges should get you right.
- donkey calf raise: 2 x 12
- Horizontal toe press: 2 x 12
- Hammer Strength Chest Press: 1 x 15 as a warm-up, then 3 x 10-12
- Dumbbell bench press: 3 x 10-12 ascending pyramid
- fly cable: 2 x 15
By removing one of three pistons and dispensing a set here and there, you can run your Cutler box a day without putting too much pressure on yourself, then add volume again as your stamina develops.
Note, however, that reducing your workout volume is not an excuse to go easy in the gym. If you do less work in general, Make sure your effort is high And you don’t put the sandbag on the weights you’re using.
Jay Cutler’s chest training tips
Providing a step-by-step exercise is one thing. In his training vlog, Cutler goes the extra mile to explain some of the guiding principles behind his approach to chest growth.
Note that these tips do not constitute Cutler’s complete approach to bodybuilding, and they will not necessarily work for you. They should provide, at least, some illuminating guidance for their use in Your workouts.
get rid of iron
Cutler comments that long ago give up iron When it comes to chest training:
There is no free weight bar pressure [in the workout]just for the safety factor…” he notes. While there is nothing substantially Some lifters hurt to work with a barbell, finding it uncomfortable on their shoulders or elbows.
As such, Cutler is preferred Alternate dumbbells Or machines instead. Dumbbells allow you to move your arms independently rather than being stuck to a fixed object. Press machines often have angled handles, which can be more comfortable to hold while pressing.
End with Flyes
Your exercise is only as good as your warm up, but how you end your day is a second close. For Cutler, flye movements are the best way to get rid of a chest workout.
He points out that by ending his session with telegrams, he can All fibers are completely tiring In the chest muscles due to the maximum range of motion and excessive stretching that comes with the fly.
Whether you prefer to use cables or dumbbells, try adding fly or cross Move to the end of your next chest exercise and focus on stretching your chest as much as possible as you lower the weights.
Consistency on intensity
When he was preparing for a competition as big as Mr. Olympia, Cutler wasn’t shy about working hard and heavy during rehearsals.
Outside of extreme circumstances, talking about the advantages Consistency on intensity In the gym. Continuing to live up to his 40s, Cutler knows a thing or two about taking his training a big step.
Remember that there is a time and place for maximum intensity. You don’t need to pay yourself to get a file bench press personal record Every time you set foot in the gym. Accumulating a large amount of high-quality workouts, even if I had to Adjust your weights Or, take it simply, Cutler says, it will yield better results in the long run.
Who is Jay Cutler?
Even if you don’t know his name, you’ll likely learn about his physique if you pursue bodybuilding – and for good reason. Born in 1973, Cutler quickly ascended to The pinnacle of competitive bodybuilding In the late 1990s and mid-2000s.
Cutler is completely pure from the “rags to riches” bodybuilding story as it comes. Despite his meager placements early in the high profile competitions, you can clearly chart his rise from the middle of the group in competitions such as Olympia Even Sandow himself, the trophy he has successfully defended several times:
Jay Cutler at Mr. Olympia Bodybuilding Competition
- 1999 Mr. Olympia – fourteenth
- 2000 Mr. Olympia – VIII
- 2001 Mr. Olympia – Second
- 2003-2005 Mr. Olympia – Second
- 2006, 2007 Mr. Olympia – the first
- 2008 Mr. Olympia – Second
- 2009, 2010 Mr. Olympia – the first
- 2011 Mr. Olympia – Second
- 2013 Mr. Olympia – VI
Cutler’s rise in the sport was more than most competitors could ask for. He struggled for years to unseat an eight-time Olympia winner (and arguable goat bodybuilder) Ronnie Coleman before finally finding success in 2006.
[Related: Phil Heath vs. Kai Greene + Nine Other Bodybuilding Rivalries That Changed Everything]
However, his most impressive achievement is the fact that Cutler is the only male bodybuilder to have managed to regain the Olympia title after losing to another athlete. its history poses a routine In 2009, Mr. Olympia promoted Cutler as one of the greats.
chest like cutler
With four Olympia titles to his name, Cutler definitely knows a thing or two about what it takes to build your chest. Give his workout (or a little change) a shot and see for yourself.
Featured Image: @jaycutler on Instagram