Old School Chest Workouts (Build a Powerful Upper Body)

Challenging the upper pecs around the clavicles is helpful for muscular growth in this area.

You may focus on the upper chest by performing the incline bench press variation and working the muscle from a varied angle.

How to perform:

1. Take two dumbbells in your arm and sit on the incline bench's edge with your feet on the floor.
2. Use the back of your left leg to propel the left dumbbell backward while lying down, then the right dumbbell, until you're lying flat on the incline bench.
3. Tuck the elbows in slightly and compress your chest muscles as you press the weights straight up.
4. Drop the weight till you feel a slight stretch, then repeat.

4. Chest Dips

The chest dip is an excellent exercise for targeting the muscle groups of the chest.

It will also indirectly strengthen the shoulders and triceps muscles.

How to perform:

1. Step onto the dipping platform (if possible) and place your hands in a neutral grip.
2. Begin the dip by freeing your elbows and steadily lowering your body until your forearms parallel the ground.
3. Regulate the descent to parallel, then push back to the starting position with the palms.
4. Repeat until the required number of repetitions has been reached.

Cable crossovers aren't free weights, but Arnold Schwarzenegger did them in Pumping Iron for his Arnold's Classic chest workout.

The incredible advantage of cables is that they maintain continual tension on the muscle group being exercised.

How to perform:

1. Set the cables to around mid-chest height.
2. Grasp both sides and stand between the machine, but slightly go forward and place one leg in front of the other for stability.
3. Bring the cables together semi-circularly, squeezing your chest muscle groups until the hands nearly touch, with your elbows slightly bent.
4. Reverse the movement until you feel a subtle stretch in the chest muscles.
5. Repeat for reps.

6. Dumbbell Pullovers

Dumbbell pullovers strengthen the lats and chest, burning fat effectively.

As a result, they're a great complement to your upper-body training program.

How to perform:

1. Sit at the end of a sturdy weight bench. Put your feet slightly broader than the bench on the floor.
2. Hold a dumbbell in each hand. Roll backward until you are lying on the bench. Your spine, head, and neck should all be supported appropriately.
3. Raise your arms above your chest, toward the ceiling. Your hands should face each other, and the elbows should be slightly bent.
4. Maintain a strong core and back by inhaling and extending the weights back and above your head. Allow about 3 to 4 seconds to extend your upper arms so the dumbbells are behind completely but not under your head.
5. Slowly exhale and bring your arms back to the starting position.
6. Repeat for reps.

Arnold Schwarzenegger, a legendary bodybuilder, was renowned for his impressive pecs and biceps, key features of his Olympia-winning physique.

His chest, often hailed as the best in bodybuilding history, was sculpted through his classic chest routine.

"I always start my chest workout with barbell bench presses. For six repetitions, I'll apply the pyramid concept, beginning with a lesser weight and progressing to a heavier weight. I'll then perform incline barbell presses to target the upper chest.

I prefer to perform this for ten to 15 reps to generate a strong pump. Next, I perform dumbbell flyes on a flat bench to stretch out my pecs and target the inner region.

Then, I'll finish my workout with dips, which I do a lot of. This also stretches out my pecs and gets much blood flowing through them. Dips also target my lower pecs more." Arnold Schwarzenegger says.

Related: Best Chest and Bicep Workout

Arnold's Classic Chest Routine

• 5 sets of 6 to 20 repetitions of Bench Presses
• 5 sets of 10 to 15 repetitions of Incline Barbell Presses
• 5 sets of 10 to 15 repetitions of Dumbbell Flyes
• 5 sets of 15 repetitions of Weighted Dips

Along with these chest workouts diet, particularly high-protein foods in combination with healthy fats, and complex carbohydrates plays a key role in muscle development.

During their training, legendary bodybuilders relied on simple methods due to limited technology, with free weights forming the core of their routines.

Typically, their workout split included high-volume exercises 2 to 3 times a week, though some opted for lower volume with greater intensity.

In my experience as a fitness trainer, this mirrors Arnold Schwarzenegger's 1970s regime at Gold's Gym Venice, where competitors trained up to six days a week, often focusing on the same muscle group daily, especially as competitions neared.

Notably, the extensive cardio machines available today were absent then.

Many golden era bodybuilders would raise their heart rates and remain lean due to their rigorous training regimens.

Techniques like supersets and pyramid training, which I've found effective with my clients, were staples then.

These old-school methods have significantly influenced today's exercise strategies.

Maintaining a hold and contracting your chest muscles extends muscle fiber engagement, aiding in growth and strength.

This isometric approach, supported by the National Institute of Health research, boosts muscle hyperactivity [3].

Post-workout, these fibers remain active. Including top protein powders in your regimen, as I advise my clients, can enhance recovery after chest sessions.

Use a Spotter

Repeated exercises might make you feel like a spotter isn't necessary.

However, for new exercises, a spotter is crucial to prevent injuries, especially when trying different grips.

For instance, in attempting the decline bench press, a spotter can ensure the correct technique.

From my experience, a training buddy doubles as a spotter, offering motivation and accountability at the gym.

This dual role is perfect for anyone seeking an extra push in their workout routine.

Related: Best Inner Chest Workout for a Sculpted Upper Body