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Arnold’s Beginner Chest Workout Secrets

Arnold Schwarzenegger, Exercise

Arnold's Chest Workout for Bodybuilding!

Welcome back to Hercules Bodybuilding! Today, we’re about to embark on a journey into the legendary chest workout routine of none other than the iconic Arnold Schwarzenegger. Before he became the Governor of California and a Hollywood sensation, Arnold was already renowned for possessing the most impressive chest in history. So, whether you’re just starting your gym adventures or you’re a seasoned lifter looking to up your chest game, let’s learn from the best and take those chest gains to new heights. Ready? Let’s dive in! 

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Arnold’s Chest Workout Secrets


Arnold Schwarzenegger’s chest workouts were all about intensity, unwavering dedication, and the pursuit of perfection. The principles that drove his success can be adopted by anyone, regardless of their genetic potential. These principles are your ticket to making substantial progress on your own chest-building journey.

Arnold’s Key Chest Exercises


If you’re a novice in the world of fitness, Arnold’s advice is to begin with three fundamental chest exercises. Let’s break them down for you:

Arnold Schwarzenegger Bench Press


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Exercise 1: Barbell Bench Press


The barbell bench press is the cornerstone of Arnold’s chest workout, a classic compound movement that not only engages the chest but also works the shoulders and triceps. Here’s how you should perform it:
  • Lie flat on a bench with your feet firmly planted on the ground.
  • Grip the barbell with your hands slightly wider than shoulder-width apart.
  • Lower the barbell slowly toward your chest while keeping your elbows at a 45-degree angle.
  • Push the barbell back up to the starting position, fully extending your arms.
Aim for 8 to 12 reps and complete 5 sets in total.

Arnold's Barbell Incline Press
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Exercise 2: Barbell Incline Press


The barbell incline press is another critical move for achieving a well-rounded chest, with a primary focus on the upper chest muscles for a balanced aesthetic. Here’s how to perform it correctly:
  • Set an incline bench at a 30 to 45-degree angle.
  • Lie back on the bench and grab the barbell with a grip slightly wider than shoulder-width.
  • Lower the barbell under control, allowing it to touch your upper chest.
  • Push the barbell back up to the starting position, fully extending your arms.
Complete 8 to 12 reps and aim for 5 sets in total.

Arnold Schwarzenegger Straight-Arm Pullovers


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Exercise 3: Pullover


The pullover, while less well-known, played a pivotal role in Arnold’s chest development. It’s not just about the chest; it also stretches the shoulders, engages the lats, and works those serratus muscles. Here’s how to do it properly:
  • Lie perpendicular on a flat bench with only your upper back supported.
  • Hold a dumbbell or barbell above your chest with your arms extended.
  • Lower the weight in an arc behind your head, feeling the stretch in your chest.
  • Bring the weight back up to the starting position, maintaining control.
Shoot for 8 to 12 reps and aim for 5 sets in total.
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Wrapping It Up


And there you have it, Arnold Schwarzenegger’s beginner chest workout routine. It’s all about maintaining proper form and gradually increasing the weight as you progress. Consistency and unwavering dedication are the keys to achieving your desired chest development.


If you found this blog helpful, don’t forget to share this knowledge with your gym buddies. And if you haven’t already, make sure to subscribe to our YouTube channel Hercules Bodybuilding and hit the notification bell, so you’re always in the loop with our latest workout routines and fitness tips.

Stay motivated, stay dedicated, and let’s conquer our fitness goals together. Until next time, keep reaching for greatness!

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