A bodybuilder’s chest is a calling card. There may be more individually impressive muscles – they say, physique shows win from the back – but when you see bodybuilders walking under lights, their chests. Like any other muscle, it attracts attention.
Four-time Mr. Olympia winner Jay Cutler knew something about chest training. In fact, his approach to everyone’s favorite international gym vacation might just be what your workout was missing.
This is one of the bread and butter chest workouts Cutler herself posted on YouTube. You’ll also learn how to modify it to suit your needs, as well as the best chest workouts.
Before you start
Be careful — literally following your favorite bodybuilder’s workouts doesn’t mean you’ll become one. Remember, whether it’s Cutler or any other athlete, there’s more to the physique they present than the training they do.
Plus, most bodybuilders don’t train the same way they started their fitness journey. Remember to manage your expectations about what you get out of.
jay cutler chest workout for bodybuilding
Cutler, 45 (at the time Cutler went public with his workouts in 2019), has long been committed to his post-bodybuilding retirement. However, you can’t tell by looking at his training routine.
He points out that he no longer needs to ramp up the intensity of his workouts as he would if he were competing Sandow, but he would prefer heavy, safe training to build consistency and a big pair of chests to boot. is all about Cutler.
workout
Cutler’s standard chest day is a little different than you’ll find elsewhere. After years of training, he is not afraid to stray from the “popular” movements and sticks to exercises that are comfortable, reliable and allow his breasts to grow in the long term.
- Donkey calf raise: 3×12
- Horizontal to press: 3×12
- Hammer Strength Chest Press: 2 x 15 as a warmup, then 3 x 10-12
- Dumbbell bench press: 3 x 10-12 as a pyramid with ascending weights
- Nautilus Neutral Grip Chest Press: 3×10-12
- Cable fly: 3×12-15
You’ll soon discover that Cutler likes to start her chest workouts with calf workouts. This serves a dual purpose. General pre-chest He acts as a warm-up, increasing core temperature and acclimating to the gym environment.
Plus, by putting your calves in front of your chest (or any other body part), Cutler says you’ll be doing calf work while it’s fresh instead of putting it on the back burner or adding to an already tiring end of the day. You can give priority to them.
How to change your Jay Cutler chest workout
In short, Cutler’s chest workout as written may not be for you. Whether it involves inaccessible equipment, is louder than it used to be, or just wants to blow up your chest without too much pressure, don’t worry.
You can train like Cutler without having to copy Cutler’s chest day repetition. A few changes in his approach can make your workouts more palatable for your specific needs.
as a beginner
To say the quiet part out loud, if you’re completely new to weightlifting, you shouldn’t be training like Jay Cutler. is great.
Cutler’s chest days can be adjusted to make the workout similar enough, yet doable for beginners.
- Dumbbell bench press: 3×6-8
- Machine chest press: 3×8-10
- cable Also Dumbbell fly: 2×12-15
The two presses and one fly move are consistent with Cutler’s favorite chest-pumping approach. However, reducing the amount and sticking to lower reps should make it more suitable for beginners.
If equipment is different
Cutler likes to combine press movements with different machines. Equipment that you may not have access to in your own gym (garage if you train at home).
Luckily, even if you can’t get your hands on a Nautilus machine, you can create a few replacements to perform very similar workouts.
- Standing Dumbbell Calf Raise: 5×12
- Machine chest press: 3×10-12
- Dumbbell bench press: 3×10-12
- Incline Dumbbell Bench Press: 3 x 10-12 as a pyramid with ascending weights
- Incline Hex Press: 3×10-12
- Dumbbell fly: 3x 12-15
This variation of Cutler’s Chest Day can be performed at almost any commercial gym. It can also be done at home if the dumbbells used are properly selected.
Banning access to any kind of plate- or pin-loaded machine allows you to sub-out machine chest presses for dips or remove the move altogether.
to turn down the volume
Mass training is not for everyone. In fact, not even all of Mr. Olympia’s competitors like his style of training. But for Cutler, packaging on press definitely works wonders.
If you want to experiment with his training for size, but don’t have too many sets of hard, high reps, a little trimming around the edges will get you set right.
- Donkey calf raise: 2×12
- Horizontal to press: 2×12
- Hammer Strength Chest Press: 15 reps as a warm-up, then 10-12 reps x 3
- Dumbbell bench press: 3 x 10-12 as a pyramid with ascending weights
- Cable fly: 2×15
By removing one of the three presses and cutting out the set here and there, you can perform a Cutler’s Chest Day without over-beating and gain back volume as your tolerance develops.
However, exercising less is no excuse for taking it easy at the gym. If you’re doing less overall work, work more and make sure you’re not sandbagging the weights you use.
Jay Cutler’s Chest Workout Tips
Providing step-by-step workouts is one thing. In a training vlog, Cutler goes the extra mile to explain some of the guiding principles behind her approach to breast growth.
Please note that these tips do not constitute Cutler’s entire approach to bodybuilding and will not necessarily work for you. guidance should be provided.
drop the barbell
Cutler has long since given up barbells when it comes to chest training.
“There is no free weight barbell press. [in the workout], just because of the safety factor…” he points out.nothing essentially Handling barbells is harmful, but some lifters experience discomfort in their shoulders and elbows.
That’s why Cutler prefers to use dumbbells or machines instead. Presses often have angled handles that make them more comfortable to hold while pressing.
finish with fly
A workout is just as effective as a warm-up, but it’s a close second to how you end your day. For Cutler, flying moves are the best way to round out a chest workout.
He says that ending the session with a cable fly can completely fatigue every fiber in the chest due to the extreme range of motion and excessive stretching that comes with the fly.
Whether you use cables or dumbbells, add a fly or crossover move at the end of your next chest workout to focus on stretching your chest as much as possible while lowering the weight.
Consistency Over Strength
When preparing for big competitions like Mr. Olympia, Cutler wasn’t shy about going hard and heavy during his workouts.
Except in extreme situations, he talks about the benefits of consistency over strength in the gym.Kutler, who continues to work out well into his 40s, knows something about staying on track with his workouts. .
[Related: The Most Aesthetic Bodybuilders to Ever Compete]
Remember there is a time and place of maximum intensity. You don’t have to push yourself to set a new bench press PR every time you step into the gym. Whether you need to adjust weights or take it easy, accumulating a large amount of high-quality workouts will yield better results in the long run, says Cutler.
Who is Jay Cutler?
Even if you don’t know his name, you probably recognize his physique if you follow the sport of bodybuilding. And for good reason. Born in 1973, Cutler rose to the top of the bodybuilding competition in the late 1990s and his mid-2000s.
Cutler is as pure as bodybuilding’s “rags to riches” story. Despite his marginal early placements in high-profile competitions, his rise can be clearly charted at competitions like Olympia, from the middle of the pack to Sandow itself.
Jay Cutler at Mr Olympia Bodybuilding Competition
- 1999 Mr. Olympia – 14th
- 2000 Mr. Olympia — 8th place
- 2001 Mr. Olympia — 2nd place
- 2003 – 2005 Mr. Olympia — 2nd place
- 2006, 2007 Mr. Olympia – First place
- 2008 Mr. Olympia — 2nd place
- 2009, 2010 Mr. Olympia – First place
- 2011 Mr. Olympia — 2nd place
- 2013 Mr. Olympia — 6th place
Cutler’s rise in the sport was more than most competitors could have hoped for. He struggled for years to beat eight-time Olympia winner (and controversial bodybuilding GOAT) Ronnie Coleman before finally finding success in 2006.
[Related: Phil Heath vs. Kai Greene + Nine Other Bodybuilding Rivalries That Changed Everything]
But perhaps his most impressive achievement is the fact that Cutler is the only male bodybuilder to successfully regain an Olympia title after losing it to another athlete. ‘s historic posing routine cemented Cutler as one of the greats.
chest like cutler
Most physique enthusiasts need no excuse to make breast training a priority. .
With four Olympia titles to his name, Cutler definitely knows a thing or two about what it takes to build your chest. Try out his workout (or a few variations) and see for yourself.
Featured Image: @jaycutler on Instagram
