Jay Cutler Reveals Four Best Exercises To Build A Monstrous Chest

jay cutler lower chest

Jay Cutler put together a chest and bicep workout where he shared some of the top workouts.

Jay Cutler is undoubtedly one of the all-time greats in bodybuilding, and he has 4 Mr. Olympia titles to back that up. Although it has been years since he had last stepped on stage, Cutler has continued to maintain an impressive physique in retirement, not to mention he still moves some heavy weight around. Cutler put together and shared a chest and bicep workout where he shared some of the top exercises he likes to use to build monstrous size.

Who is Jay Cutler?

Full Name: Jay Cutler

Weight Height Date Of Birth
265-275 lbs. 5’9’’ 08/03/1973
Division Era Nationality
Men’s Open 1990, 2000, 2010 American

As stated above, Cutler is a four-time Olympia champion. His first victory came in 2006 when he was able to end an eight-year reign by “Ronnie Coleman” The King, who many had deemed unbeatable at the time. The two had one of the most historic rivalries in the sport of bodybuilding.

Since calling it a career on stage, Cutler has continued to build a following across social media because of his knowledge and passion for fitness and bodybuilding that he shares with others. He is often seen collaborating with other influencers in the industry.

Jay Cutler has released a workout sharing some of the top chest and bicep exercises that he still uses even in his retirement, that help build size and width.

Jay Cutler Chest & Bicep Workout

  • Standing Calf Raise Machine – 2 warmup sets of 10-12 reps, 4 working sets
  • Seated Calf Raises – 3-4 sets of 10-12 reps
  • Incline Hammer Press Machine – 3-4 sets of 10-12 reps
  • Flat Dumbbell Press – 3 sets of 10-12 reps
  • Cable Chest Press – 3 sets of 10
  • Flat Dumbbell Flyes – 3 sets of 10
  • Bicep Curl Machine – 1-2 warmup sets, 3 working sets of 10-12
  • Bicep Curls w/ EZ Bar – 4 sets of 10
  • Seated Bicep Cable Curls – 3 sets of 12
  • Hammer Curls – 3 sets of 10

Alright you might be wondering “who starts a chest day by hitting the calf raise?” When it comes to calves, you can and honestly you should hit them multiple days a week. They are one of the few muscle groups that you could hit every day. Every time you are walking around, running, whatever you may be doing, you are utilizing your calves, so they take a constant beating.

That being said, calves are something you more than likely need to overtrain to see growth, and Jay Cutler realizes that, hence the reason they are thrown in on his chest day.


Exercise Sets Reps
Incline Hammer Press 3-4 10-12
Flat Dumbbell Press 3 10-12
Cable Chest Press 3 10
Flat Dumbbell Flyes 3 10

Jay Cutler hit chest with some of his favorite exercises here. That was highlighted by dumbbell press on a flat bench. This was the second exercise of the day but Cutler believes it is No. 1 on his list on chest day.

“Favorite exercise, if you asked me what the best exercise to grow your chest is, it is the seated, lying flat dumbbell press. Dumbbells preferably just because I always had one side that was stronger than the other. You guys ask that question a lot. Isolateral movements.”

Cutler began the chest portion of his workout with the incline hammer press machine before moving to dumbbell presses. Following three sets in both exercises, Cutler decided to take on the cables. This is a movement that he admits to not doing each week but decided to perform it in this particular workout.

The final chest exercise of the day was dumbbell flyes. Cutler laid on a flat bench and grabbed two dumbbells that were lighter in weight than those he used for presses. He explained that this exercise is great to build a certain area of the chest.

“You guys looking to build your under, outer pecs, great exercise for that. You notice an arch in my chest, even when I bench, with a lot of those movements I try to keep the chest out.”


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A post shared by Mr Olympia Jay Cutler (@jaycutler)


Exercise Sets Reps
Bicep Curl Machine 5 10-12
EZ Bar Curls 4 10
Seated Bicep Cable Curls 3 12
Hammer Curls 3 10

Jay Cutler added biceps to chest day in retirement because he admits to not liking a day that is dedicated to just training arms. He also trains triceps on shoulder day.

“I wanted to take arm training out of my routine because I hate it so much. I’ll be honest, I hate bi’s and tri’s. So instead of having a bi’s and tri’s day, which I did for most of my career, I moved them to chest and shoulder days.”

This was the next portion of his workout performing different variations of curls including seated cable curls and hammer curls. Cutler also performed an EZ bar curl with a wide grip. He used a thicker bar in order to focus on his grip and make the lift more difficult.

“I do not like to curl with a thin bar. This is a wider grip. It kills your ego a bit because you have to be lighter with the weight.”


Exercise Sets Reps
Standing Calf Raise 6 10-12
Seated Calf Raise 3-4 10-12

Jay Cutler makes sure to include calves into his regular training. This was the first movement that he did in order to warmup and get the blood flowing. Cutler performed sets on the seated calf machine and standing calf machine. Some say that they target different areas of the muscle but Cutler is not so sure.

“They always say that with calf training, the standing calf works the inner calf and the seated works the outer because you’re seated in a bent-knee position. I don’t know if I believe that very much.”

Jay Cutler Workout Wrap Up

Overall, Jay Cutler is a 4x Mr. O winner that really demonstrates a thorough knowledge and love for the sport of bodybuilding. Even in his retirement, Cutler has kept up with his strength and aesthetics, and is keen on providing quality knowledge to others out there looking to make progress in their gym journeys.

Will you be trying Jay Cutler’s workout?

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Greg Patuto
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.