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The Rock Chest Workout Routine That Will Bulk Up You Pecs

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: August 7, 2023

As a personal fitness and strength coach, I'm always looking for new workout ideas to give my clients a varied training routine to get them into the best shape possible.

And there are generally not many people better than Dwayne The Rock Johnson to model such training plans on. So, our team spent a few weeks researching The Rock workout routines that we could find in interviews and social media posts he shares.

And it turns out that his chest workout day is one of the toughest we've encountered.

Let's take a look at The Rock's chest workout routine.

Quick Summary

  • When Dwayne The Rock Johnson was still a professional wrestler, one of his biggest physical attributes was always his huge and intimidating chest.
  • Specifically, focusing on chest exercises can give you a lot more control over the size and shape of your chest muscles.
  • Getting started with a chest day inspired by The Rock might not involve a lot of exercises, but you'll need a lot of dedication to keep up with the workouts.

His Stats

  • Born: May 2, 1972
  • Height: 6' 2”
  • Weight: 262 lbs
  • Chest: 50 Inches
  • Waist: 35 Inches
  • Biceps: 23 Inches

What Does Dwayne Johnson Do for Chest?

Chest of Dwayne The Rock Johnson

Dwayne Johnson has one entire day dedicated to a chest workout routine that keeps his upper body chiseled like a Roman gladiator.

And it all comes down to proper form on every single rep to maximize the body movement.

Incline Dumbbell Bench Press

We'll start The Rock's chest workout routine with the incline bench press. But instead of using a barbell, we'll do this set using dumbbells to add a bit more range of motion [1].

Set the bench up at a 45-degree angle and pick a weight that you can do up to 12 reps with. You'll be doing at least three sets, and with every set, you increase the weight load and decrease the reps.

Dumbbell Flys

Set your bench to a horizontal position and grab hold of some dumbbells.

This chest exercise is all about maximizing your range of motion but only bringing the dumbbells down to the height of your shoulders. 

Keep your arms as straight as possible, even if that means picking smaller dumbbells. It's all about the best possible form with The Rock chest exercises.

And just like with the bench press above, plan to increase the load with each set.

Weighted Dips

A person doing a weighted dips

Here's a great compound exercise that will be great as a chest, triceps, and upper back workout [2].

Start by doing 12 to 15 regular dips without a weight plate to see what your full range of motion is.

Then strap on a weight and decrease the reps, but still keep the full range of motion, so don't be a hero by hanging huge plates from your shoulders.

Barbell Bench Press

This is where Dwayne Johnson can show off his immense strength. At this stage, you should be fully pumped up and ready to take your chest day to the next level.

I recommend setting up the beck in a flat position and starting the exercise with a lower weight to make sure you get the bar right down to your chest.

Then add more plates with each set and gradually reduce the reps down to just eight in a set.

And make sure that the last rep in the exercise burns.

Decline Dumbbell Bench Press

A man doing decline dumbbell bench press exercise

To get those perfectly shaped pecs, you'll also need to focus on the lower portion of the muscles, and the decline dumbbell press is an ideal way to do this.

If you haven't done this before, then limit the decline angle to 20%, and make sure you keep the great form on every single rep.

Seated Pec Deck Machine

And we'll end The Rock's chest workout routine with the seated pec machine.

I find it's often underrated with bodybuilders, but it allows you to maintain a safe and slow movement, even with a heavy weight load setting.

It's the perfect way to finish off the chest day with a highly targeted exercise. Stick to less than 12 reps and gradually reduce the reps with each set as you increase the load.

Related articles:

"Success at anything will always come down to this: focus and effort. And we control both."

- Dwayne Johnson

Start The Rock Workout For A More Effective Chest Day

Dwayne Johnson has perfected his chest workout over the years with the help of professional strength and conditioning coaches.

But you can achieve a similar physique by sticking with a chest day routine that very few others will endure.

And to get even more out of this routine, I suggest that you add a quality pre-workout supplements for men to your diet.

This won't turn you into The Rock in a week, but the small boost in strength and endurance will add up over the months ahead.

Related: Best Chest and Bicep Workout Routine


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