These Are Jay Cutler’s Favorite Chest Building Exercises.
A chiseled chest has been the symbol of machoism for a long time. Jay Cutler, the 4X Mr. Olympia, is the poster boy for a broad chest and a narrow waist. There are no doubts Jay’s chest was a big factor in getting him the title of the best bodybuilder in the world.
Jay Cutler’s chest training program is different from what you might expect when you look at him. He follows a conservative approach when it comes to working out. He relies heavily on machines for his training. This mass monster believes eliminating the use of barbells reduces the chances of injury in the gym.
1. Hammer Strength Chest Press – 3 Sets 10 Reps
Jay stays away from lifting heavy barbells. This is a smart move especially if you’re prepping for a contest. An injury is the last thing you want while training to get on stage. Leverage chest press is a great substitute for the flat bench press.
Since this is a controlled isolation movement, feel free to use heavy weights. Cutler is big on establishing a mind-muscle connection. At the top of the movement, squeeze the living hell out of your pecs.
2. Incline Dumbbell Bench Press – 3 Sets 10 Reps
The upper chest is a weak muscle group for most people. If you’re one of these people, you can make it even worse by not training it often. Incline dumbbell bench press is incredibly effective at targeting your upper pectoral muscles. Follow a complete range of motion and contract your chest with every rep.
Jay doesn’t follow the conventional 12, 10, 8 reps scheme in his workouts. He does consistent 10 reps in all his sets. Although you will be doing the same number of sets in each set, don’t hold back from pushing yourself and increasing the weights.
3. Pullovers – 3 Sets 10 Reps
Most people do pullovers for their back, but Jay does it for his upper pecs. You don’t have to use heavy weights during this exercise. Use moderate weights you can control and perform slow and deliberate reps with. Don’t lock out your elbows during this exercise.
Locking your elbows will engage your back and take all the tension off of your pecs. Lying cross-bodied on the bench during this exercise is more effective than lying straight. In the cross-bodied position, your hips and back are hanging low while your chest is elevated. Doing this helps with a better pec recruitment.
4. Cable Crossovers – 3 Sets 10 Reps
If you want to build a chest like Jay Cutler your chest workouts should be a mix of isolation and compound exercise. Compound exercises help with building the size and strength while isolation exercises help with building muscle definition.
Cable crossovers help with building the striations in your middle chest. Holding and squeezing at the top of the movement will help you get the chest separation and definition. Stand with your chest out and back arched while performing this exercise.
5. Dips – 3 Sets 10 Reps
Dips can prove to be a brutal exercise after what you’ve already put your chest through. This exercise is great for building your lower pecs and improving the definition in your chest. Maintain a full range of motion while performing dips.
If the bodyweight version of this exercise is too easy for you, feel free to use weights. Don’t just go through the motions while performing dips. Hold and squeeze your pecs at the top of the movement.