There are only 3 movements needed to build an Olympia champ-worthy chest.
Want a stunning visual impact and increased performance in any activity that requires force projection? Then it’s time to build your chest properly! And what’s better than looking good while filling out your shirt? Flex Lewis’ chest workout is the perfect routine to help you achieve those impressive pecs you’ve dreamed of.
Flex Lewis is a retired bodybuilding great in the Men’s 212 division. He was inspired to start training after reading a book on Tom Platz at age 12. This and inspiration from Arnold Schwarzenegger, one of his biggest idols, kept him going.
The “Welsh Dragon,” as he came to be known, entered and won his first bodybuilding competition at age 16. This spun into a career of 30 1st place wins out of 37 competitions throughout his career. He went undefeated in every competition he entered from 2012-2018 before retiring after his seventh 212 Mr. Olympia win.
While he no longer competes, Flex Lewis educates fans about bodybuilding. He consistently shares his thoughts on training, dieting, and steroid use and left everyone in awe with his physique when he hit the scale at 200 lbs earlier this year. Here’s his pick for the top three exercises to build an Olympia-worthy chest which he shared recently on his Instagram.
| Full Name: James “Flex” Lewis | ||
| Weight | Height | Date of Birth |
| 200 – 238 lbs | 5’5” | 11/15/1983 |
| Division | Era | Nationality |
| Men’s 212 | 2000-2010s | Welsh |
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Flex Lewis Chest Workout
The Welsh Dragon used machines for all the chest exercises in this workout. While free weight has advantages, research shows that gains in muscle mass and strength are similar whether you use free weights or machines (1). Using proper form when training with machines is also easier.
| Exercises |
| Vertical Chest Press |
| Incline Fly |
| Incline Chest Press |
Vertical Chest Press
The vertical chest press is a movement that targets the top of your chest muscles. Chest presses also work on your anterior delts and triceps (2). This is a great routine to build a bigger overall torso.
Using the reloaded machine for the vertical chest press lets you lift heavier loads, leading to muscle hypertrophy. Its adjustability also allows you to isolate and target specific chest parts. When doing this routine, use controlled movements and avoid taking your elbows too far back, as this overextends your elbow.
Flex Lewis uses the Arsenal Reloaded vertical chest press and says the vertical chest press is his first movement for building pectoral muscles. He also says that foundation is key when doing this movement.
“You find the height of the seat in accordance with your biomechanics. So, what I try to do is line up my chest with the handles [and] get a little bit closer range. People will say you’re incorporating triceps. I’ve been doing this a long time. There’s ways of me trying to switch off that button but the wider you go, the less triceps you’re going to hit. Pinching myself against the pad and my shoulder blades. I’m not squirming in the chair [in] plain motion. Chest up high squeeze at the top.”
Incline Fly
The incline fly is an isolation exercise that works on your upper pecs. The key to the success of this exercise is the incline of the bench which this study shows results in greater muscular activation (3).
Using the Arsenal Reloaded incline fly also gives you an advantage. It offers a great range of motion, and the curved bench helps to open up your chest during the movement. Flex Lewis says the movement with this machine is as close to the dumbbell fly as a machine can be.
“This is pretty much as close to a dumbbell fly as a machine can be. Chest up high, I’m arching my body. There’s a little definitive distance between the lower of my back and the pad on my shoulder blades firmly on the pad, full stretch at the bottom. Contraction with the flys all the way through squeezing at the top, opening them up, controlling the weight. Ninety degrees and up again. You can open your hands up or close them out depending on your preference and what you’re trying to achieve during the workout.”
Incline Chest Press
The incline chest press is a strength exercise that works on your upper chest, shoulders, and triceps. This exercise is a great addition to your upper body workout, and many people prefer using the machine as it adds more stability, especially for beginners. You should also adjust this machine to fit your arm and torso length.
Flex Lewis says the incline chest press is one of the GOATs for chest exercises. He also says he uses a suicide grip for this exercise, which he doesn’t recommend since it can be more dangerous. The suicide grip is also called the false grip, and when using this grip, you position your thumb next to your forefinger instead of wrapping them around as usual.
While this grip keeps your wrists neutral and leaves your shoulder in a better position, it can cause the weight to slip out of your hands easily as your thumbs are not there as a safety lock. Flex Lewis says,
“Chest up high, feet in a solid foundational position, and we’re going to drive through squeezing at the top. As you can see, I’ve got a suicide grip which is something I don’t advise, but this is how I train and feel best. Contraction all the time, control is key.”
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References
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
- Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. Journal of human kinetics, 87, 23–34. https://doi.org/10.5114/jhk/161468
- Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2016). Influence of bench angle on upper extremity muscular activation during bench press exercise. European journal of sport science, 16(3), 309–316. https://doi.org/10.1080/17461391.2015.1022605
