{"id":229,"date":"2015-04-15T20:42:45","date_gmt":"2015-04-15T20:42:45","guid":{"rendered":"http:\/\/www.bellyinc.com\/?p=229"},"modified":"2017-04-15T06:53:26","modified_gmt":"2017-04-15T06:53:26","slug":"arnold-schwarzeneggers-chest-workout","status":"publish","type":"post","link":"https:\/\/www.bellyinc.com\/?p=229","title":{"rendered":"He’s back! Arnold Schwarzenegger’S INSANE chest workouts"},"content":{"rendered":"

Arnold Schwarzenegger’s chest workouts<\/h1>\n

Schwarzenegger is famous for having an excellent physique and an unquestionable work ethic. One of his best body parts is his chest, so throughout this article we\u2019re going to tell you about his chest workout. You\u2019ll learn about the techniques that he used to develop his chest and how you can use these very same techniques to get results in the gym.<\/p>\n

A Quick Anatomy Lesson<\/h2>\n

You might have seen some people in the gym trying to build their \u201cinner chest\u201d, most people assume that this muscle can be worked by doing cable flyes or similar exercises. However, this isn\u2019t a muscle at all. By learning basic anatomy, you\u2019re going to have a much better time in the gym because you\u2019ll understand why you\u2019re doing what you\u2019re doing.
\nThe chest is comprised of 2 muscles:
\nPectoralis Major<\/strong> \u2013 this muscle has two \u201cheads\u201d (you can think of these as sections), the clavicular head (upper chest), and the sternocostal head (lower chest)[1]<\/a>.
\nPectoralis Minor<\/strong> \u2013 this muscle is actually underneath the pectoralis major and its main use is to keep the scapula steady.
\nTo conclude this section, there is no \u201cinner chest\u201d, only upper and lower. The pectoralis minor is worked alongside the pectoralis major in most chest exercises, so don\u2019t worry about that.<\/p>\n

Sets, Reps, and Rest Periods<\/h2>\n

Schwarzenegger\u2019s routine focused on bodybuilding, so you\u2019ll find that there will be a moderate amount of sets, a moderate amount of reps, and relatively short rest periods.
\nWhen it comes to bodybuilding, a general rule of thumb for exercises is 3 sets of 8-12 reps. Schwarzenegger had a very similar approach and you\u2019ll notice that in the next section.
\nWith regards to rest periods, you should rest until you are comfortable with doing another set, but make sure you don\u2019t wait too long. Anywhere from 60-90 seconds after each set is good.<\/p>\n

The Routine<\/h2>\n

Before you get started with Schwarzenegger\u2019s chest workout, make sure that you properly warm-up first. We recommend a few warm-up sets on the bench press; start with the bar, and then progressively add heavier weight until you reach your working set.
\nHere is Schwarzenegger\u2019s chest workout:<\/p>\n

Bench Press<\/strong> \u2013 3 sets of 8-12 reps with ideal weight, 1 set of 6-8 reps with heavy weight
\nIncline Bench Press<\/strong> \u2013 2 sets of 8-12 reps with ideal weight, 2 sets of 6-8 reps with heavy weight
\nChest Dips<\/strong> \u2013 1 set of 6-10 reps with weight, 3 sets of 8-12 reps with bodyweight
\nDumbbell Flyes<\/strong> \u2013 3 sets of 8-12 reps with ideal weight, 1 set of 12-15 reps with light weight<\/p>\n

\"Arnold-Schwarzenegger-chest-workout-routine\"<\/a>
Arnold-Schwarzenegger-chest-workout-routines<\/figcaption><\/figure>\n

Progression<\/h2>\n

Progression is something that you definitely don\u2019t want to forget about; if you want to see results in the gym, you have to think about progression. This means that you should always try to increase the amount of reps that you do, or the amount of weight that you lift.
\nIf you managed to do 8 reps on the bench press, then try to get 10 reps next week. Once you get a full 12 reps then increase the weight and try to hit 8 reps (this is because the exercise is 8-12 reps).
\nSo, if you lift 65kg\/135lbs for 3 sets of 12 reps on the bench press one week, try to lift 67.5kg\/140lbs for 3 sets of 8 reps next week.<\/p>\n

Closing Notes<\/h2>\n

As you can see, Schwarzenegger relied on the basics when he wanted to build his chest, and that\u2019s exactly what you should be doing! There is no need to incorporate all of these fancy exercises into your workouts, instead you should be focusing on results.
\nThe chest workout outlined above is a great workout to get started with; as you get more experienced in the gym, you might even want to adjust the workout the better meet your body type and your goals.<\/p>\n

Sources:\u00a0[1]\u00a0http:\/\/teachmeanatomy.info\/upper-limb\/muscles\/pectoral-region\/<\/p>\n","protected":false},"excerpt":{"rendered":"

Arnold Schwarzenegger’s chest workouts Schwarzenegger is famous for having an excellent physique and an unquestionable work ethic. One of his best body parts is his chest, so throughout this article we\u2019re going to tell you about his chest workout. You\u2019ll learn about the techniques that he used to develop his chest and how you can […]<\/p>\n","protected":false},"author":1,"featured_media":242,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[4,5],"tags":[51,52,53],"class_list":["post-229","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-celebrity-fitness","category-celebrity-workouts","tag-arnold-schwarzenegger","tag-celebrity-workout","tag-chest-workout"],"yoast_head":"\nArnold Schwarzenegger's INSANE chest workouts<\/title>\n<meta name=\"description\" content=\"Arnold Schwarzenegger's chest workouts\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bellyinc.com\/?p=229\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arnold Schwarzenegger's INSANE chest workouts\" \/>\n<meta property=\"og:description\" content=\"Arnold Schwarzenegger's chest workouts\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bellyinc.com\/?p=229\" \/>\n<meta property=\"og:site_name\" content=\"Belly, Inc.\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BellyInc\" \/>\n<meta property=\"article:published_time\" content=\"2015-04-15T20:42:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-15T06:53:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/04\/Arnold-Schwarzenegger-chest-workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"798\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Belly, Inc.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@iBellyInc\" \/>\n<meta name=\"twitter:site\" content=\"@iBellyInc\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Belly, Inc.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229\"},\"author\":{\"name\":\"Belly, Inc.\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#\\\/schema\\\/person\\\/ced22538a69f247922390367310c2fdb\"},\"headline\":\"He’s back! Arnold Schwarzenegger’S INSANE chest workouts\",\"datePublished\":\"2015-04-15T20:42:45+00:00\",\"dateModified\":\"2017-04-15T06:53:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229\"},\"wordCount\":665,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bellyinc.com\\\/wp-content\\\/uploads\\\/2015\\\/04\\\/Arnold-Schwarzenegger-chest-workout.jpg\",\"keywords\":[\"Arnold Schwarzenegger\",\"celebrity workout\",\"chest workout\"],\"articleSection\":[\"Celebrity Fitness\",\"Celebrity Workouts\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229\",\"url\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229\",\"name\":\"Arnold Schwarzenegger's INSANE chest workouts\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bellyinc.com\\\/wp-content\\\/uploads\\\/2015\\\/04\\\/Arnold-Schwarzenegger-chest-workout.jpg\",\"datePublished\":\"2015-04-15T20:42:45+00:00\",\"dateModified\":\"2017-04-15T06:53:26+00:00\",\"description\":\"Arnold Schwarzenegger's chest workouts\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.bellyinc.com\\\/?p=229\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#primaryimage\",\"url\":\"https:\\\/\\\/www.bellyinc.com\\\/wp-content\\\/uploads\\\/2015\\\/04\\\/Arnold-Schwarzenegger-chest-workout.jpg\",\"contentUrl\":\"https:\\\/\\\/www.bellyinc.com\\\/wp-content\\\/uploads\\\/2015\\\/04\\\/Arnold-Schwarzenegger-chest-workout.jpg\",\"width\":798,\"height\":350,\"caption\":\"Arnold-Schwarzenegger-chest-workout\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/?p=229#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.bellyinc.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"He’s back! Arnold Schwarzenegger’S INSANE chest workouts\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#website\",\"url\":\"https:\\\/\\\/www.bellyinc.com\\\/\",\"name\":\"Belly, Inc.\",\"description\":\"Health & Fitness\\\/ Celebrity \\\/ News Publishing\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.bellyinc.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#organization\",\"name\":\"Belly, Inc.\",\"url\":\"https:\\\/\\\/www.bellyinc.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.bellyinc.com\\\/wp-content\\\/uploads\\\/2015\\\/03\\\/lwp-g.png\",\"contentUrl\":\"https:\\\/\\\/www.bellyinc.com\\\/wp-content\\\/uploads\\\/2015\\\/03\\\/lwp-g.png\",\"width\":248,\"height\":79,\"caption\":\"Belly, Inc.\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/BellyInc\",\"https:\\\/\\\/x.com\\\/iBellyInc\",\"https:\\\/\\\/www.pinterest.com\\\/bellyinc\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/BellyInc\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.bellyinc.com\\\/#\\\/schema\\\/person\\\/ced22538a69f247922390367310c2fdb\",\"name\":\"Belly, Inc.\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ae76ba17bcbee12bc24ca596af5dcc68def37c7c0a19beb3ad0630d6f1bd78df?s=96&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ae76ba17bcbee12bc24ca596af5dcc68def37c7c0a19beb3ad0630d6f1bd78df?s=96&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ae76ba17bcbee12bc24ca596af5dcc68def37c7c0a19beb3ad0630d6f1bd78df?s=96&r=g\",\"caption\":\"Belly, Inc.\"},\"url\":\"https:\\\/\\\/www.bellyinc.com\\\/?author=1\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Arnold Schwarzenegger's INSANE chest workouts","description":"Arnold Schwarzenegger's chest workouts","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.bellyinc.com\/?p=229","og_locale":"en_US","og_type":"article","og_title":"Arnold Schwarzenegger's INSANE chest workouts","og_description":"Arnold Schwarzenegger's chest workouts","og_url":"https:\/\/www.bellyinc.com\/?p=229","og_site_name":"Belly, Inc.","article_publisher":"https:\/\/www.facebook.com\/BellyInc","article_published_time":"2015-04-15T20:42:45+00:00","article_modified_time":"2017-04-15T06:53:26+00:00","og_image":[{"width":798,"height":350,"url":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/04\/Arnold-Schwarzenegger-chest-workout.jpg","type":"image\/jpeg"}],"author":"Belly, Inc.","twitter_card":"summary_large_image","twitter_creator":"@iBellyInc","twitter_site":"@iBellyInc","twitter_misc":{"Written by":"Belly, Inc.","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.bellyinc.com\/?p=229#article","isPartOf":{"@id":"https:\/\/www.bellyinc.com\/?p=229"},"author":{"name":"Belly, Inc.","@id":"https:\/\/www.bellyinc.com\/#\/schema\/person\/ced22538a69f247922390367310c2fdb"},"headline":"He’s back! Arnold Schwarzenegger’S INSANE chest workouts","datePublished":"2015-04-15T20:42:45+00:00","dateModified":"2017-04-15T06:53:26+00:00","mainEntityOfPage":{"@id":"https:\/\/www.bellyinc.com\/?p=229"},"wordCount":665,"publisher":{"@id":"https:\/\/www.bellyinc.com\/#organization"},"image":{"@id":"https:\/\/www.bellyinc.com\/?p=229#primaryimage"},"thumbnailUrl":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/04\/Arnold-Schwarzenegger-chest-workout.jpg","keywords":["Arnold Schwarzenegger","celebrity workout","chest workout"],"articleSection":["Celebrity Fitness","Celebrity Workouts"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.bellyinc.com\/?p=229","url":"https:\/\/www.bellyinc.com\/?p=229","name":"Arnold Schwarzenegger's INSANE chest workouts","isPartOf":{"@id":"https:\/\/www.bellyinc.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.bellyinc.com\/?p=229#primaryimage"},"image":{"@id":"https:\/\/www.bellyinc.com\/?p=229#primaryimage"},"thumbnailUrl":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/04\/Arnold-Schwarzenegger-chest-workout.jpg","datePublished":"2015-04-15T20:42:45+00:00","dateModified":"2017-04-15T06:53:26+00:00","description":"Arnold Schwarzenegger's chest workouts","breadcrumb":{"@id":"https:\/\/www.bellyinc.com\/?p=229#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.bellyinc.com\/?p=229"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.bellyinc.com\/?p=229#primaryimage","url":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/04\/Arnold-Schwarzenegger-chest-workout.jpg","contentUrl":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/04\/Arnold-Schwarzenegger-chest-workout.jpg","width":798,"height":350,"caption":"Arnold-Schwarzenegger-chest-workout"},{"@type":"BreadcrumbList","@id":"https:\/\/www.bellyinc.com\/?p=229#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.bellyinc.com\/"},{"@type":"ListItem","position":2,"name":"He’s back! Arnold Schwarzenegger’S INSANE chest workouts"}]},{"@type":"WebSite","@id":"https:\/\/www.bellyinc.com\/#website","url":"https:\/\/www.bellyinc.com\/","name":"Belly, Inc.","description":"Health & Fitness\/ Celebrity \/ News Publishing","publisher":{"@id":"https:\/\/www.bellyinc.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.bellyinc.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.bellyinc.com\/#organization","name":"Belly, Inc.","url":"https:\/\/www.bellyinc.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.bellyinc.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/03\/lwp-g.png","contentUrl":"https:\/\/www.bellyinc.com\/wp-content\/uploads\/2015\/03\/lwp-g.png","width":248,"height":79,"caption":"Belly, Inc."},"image":{"@id":"https:\/\/www.bellyinc.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BellyInc","https:\/\/x.com\/iBellyInc","https:\/\/www.pinterest.com\/bellyinc\/","https:\/\/www.youtube.com\/user\/BellyInc"]},{"@type":"Person","@id":"https:\/\/www.bellyinc.com\/#\/schema\/person\/ced22538a69f247922390367310c2fdb","name":"Belly, Inc.","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/ae76ba17bcbee12bc24ca596af5dcc68def37c7c0a19beb3ad0630d6f1bd78df?s=96&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ae76ba17bcbee12bc24ca596af5dcc68def37c7c0a19beb3ad0630d6f1bd78df?s=96&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ae76ba17bcbee12bc24ca596af5dcc68def37c7c0a19beb3ad0630d6f1bd78df?s=96&r=g","caption":"Belly, Inc."},"url":"https:\/\/www.bellyinc.com\/?author=1"}]}},"_links":{"self":[{"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/posts\/229","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=229"}],"version-history":[{"count":5,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/posts\/229\/revisions"}],"predecessor-version":[{"id":511,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/posts\/229\/revisions\/511"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=\/wp\/v2\/media\/242"}],"wp:attachment":[{"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bellyinc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}