The Rock’s Chest and Tricep (Superhero Workout Revealed)

When you look at Dwayne Johnson, especially in his role as Black Adam, you immediately see that his chest and tricep muscles stand out the most.

And he has achieved this by doing three giant sets.

That means completing one set of each exercise and moving on to the next one, and then repeating the process three times.

Here are the chest workouts: 

• Incline Bench Press - This is a great way to target the upper pecs and achieve that balanced, well-rounded look like Dwayne Johnson.
• Standard Chest Press - You can either use a chest press machine or set up a flat bench and grab a couple of heavy dumbbells [1].
• Chest Fly - For this, I recommend using a bench and dumbbells. You have a lot more control over the range of motion and your arm alignment to better target your pecs [2].
• Bodyweight Dips - This is a great way to work your triceps and chest at the same time. If you can't complete these unaided, then support your weight as much as needed to get the full range of motion.

And these are the movements for tricep training exercises: 

• Triceps Overhead Extension - This is my personal favorite of the tricep workouts because you feel the full load of the dumbbell providing resistance.
• Tricep Kickbacks - This is a great alternative if you don't feel comfortable with the overhead one, and it also adds strain in a slightly different way.
• Diamond Pushups - These push-ups are unique as they transfer most of the resistance to your tricep muscles and shoulders.
• Reverse Pressdowns - Rather than do cable pushdowns with your palms facing down, grip the handle with your palms facing up and feel how this transfers some of the strain toward the inside of your tricep muscles.

Also Read:

• Intense Workouts for Strong Chest and Triceps Muscles
• Get Jacked With The Rock’s Black Adam Workout
• The Rock's Workout, Diet, & Supplements