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

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Dwayne "The Rock" Johnson is one of the most famous wrestlers and Hollywood stars, and the one thing you have to admire the most is his dedication to maintaining an amazing physique.

As a personal fitness coach, I know how tough it can be for men over 50 to stay ripped, but his Black Adam chest workout routine could change that.

Fortunately for us, The Rock shares his chest and triceps workout in different interviews and social media posts.

And we took a few days to go through as many videos as possible to put together this list of workouts.

Quick Summary

  • Dwayne "The Rock" Johnson has created a unique triceps and chest workout that includes a mix of bench presses and triceps extensions with a twist.
  • The key to doing his Black Adam prep is adding giant sets of four exercises for both your chest and tricep muscles.
  • According to a study in Sage Journals, doing a lift with a good range of motion can boost muscle development.
  • With the right supplements, this workout can get you closer than ever to looking like the now-famous Black Adam character.

The Rock Stats

  • Born: May 2, 1972
  • Height: 6' 2"
  • Weight: 262 lbs (119 kg)
  • Waist: 36" (91.4 cm)
  • Chest: 52" (132 cm)

The Rock's Chest And Triceps Workout Routine

The Rock doing his chest and tricep workout in the gym

When I noticed Dwayne Johnson's physique, especially in his role as Black Adam, I immediately saw that his chest and tricep muscles stood 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 to give you a lot more control over the range of motion and arm alignment. According to a study in Sage Journals, a good range of motion in an exercise can boost muscle development [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 push-ups: These push-ups are unique as they transfer most of the resistance to your tricep muscles and shoulders.
  • Reverse press downs: 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:

What's Dwayne Johnson's Diet Plan?

Close up shot of nutritious food for diet

Dwayne Johnson's diet plan consists of eating clean and nutritional food across up to seven meals a day — a diet principle I recommend for all my bodybuilding clients.

During bulking phases where he's preparing for roles like Adam Black, he could be eating as much as 5,000 calories a day.

Looking at his video feeds and posts on social media, he focuses a lot on high-protein foods for muscle mass, and I would estimate that 50% of his calories come from protein sources like chicken, fish, red meat, and eggs.

For carbs, he makes sure to only source complex carbs like sweet potato, brown rice, and oatmeal.

What Supplements Does He Take?

Dwayne Johnson takes several different supplements, and here are two that you might consider for this chest and tricep workout. 

You simply can't achieve the diet and recovery times of The Rock without a top-quality protein shake.

Being able to boost your intake with a quick drink is also a lot easier than trying to face a fourth or fifth chicken breast in one day.

The other thing you'd want to consider is a pre-workout supplement to boost your muscular endurance and reduce fatigue [3].

This will go a long way toward ensuring the successful completion of each workout and not falling short of your goals.

"Training is my anchor every day, regardless of whether I'm on a set or at home."
- Dwayne Johnson


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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