Five times Olympic champion of the IF, Mr. Olympia of the International Federation of Bodybuilding and Fitness (IFBB) in 2011, 2012, 2013, 2014, and 2015, first place of the IFBB Ironman Pro 2008 and winner of the IFBB Arnold Classic Europe in 2013. These are just a few of the titles that are on the program of bodybuilder Phil Heath, but which already show how impressive the performance of the American athlete is.
Phillip Jerrod Heath, Phil's full name, was born on December 18, 1979, in Seattle, Washington, United States. The Gift, a nickname for which he is called, was once a basketball player when he was a college student at the University of Denver. However, after being charmed by the intense workout, Heath decided to go the weight training path.
His career began in 2002 and in 2003 he won two championship titles promoted by the National Physical Committee (NPC). Today we will know a little more about his chest workout.
Phil Heath's training
The training program adopted by The Gift is Fascia Strech Training (FST-7). The method has been used by the athlete and requires the practitioner to perform up to seven sets of each exercise, with an interval of 45 seconds between each.
While training to compete, Heath knits in the morning and evening, and before picking up heavy with his muscles, he does some aerobics to warm up.
Phil Heath Chest Workout
Incline Dumbbell Press | SETS: 3–5 | REPS: 8–12.
One of my all-time favorite chest exercises is the incline dumbbell press.
It simultaneously strengthens all of your “pushing” muscles (pecs, shoulders, and triceps) while allowing you to lift high weights, making it a time-saving technique to bulk up your upper body.
It's also superior to many other chest workouts since it targets your "upper chest"—the top portion of your pecs that helps you achieve that complete, balanced, "armor plate" look that most men desire.
The incline dumbbell bench press is also simple to learn and gradually overload, which is why it's popular in both beginner and intermediate workouts.
Incline Dumbbell Flye | SETS: 3–5 | REPS: 8–12.
The dumbbell flye attacks all parts of the pecs, but especially the sternal fibers, which connect directly to the sternum. The distinct “chest separation” look is created by growth in this area. The action also stimulates chest fibers across the spectrum more effectively than the flat bench press. Furthermore, you won't have to lift nearly as much weight, and since gym benches fill up quickly, this is a realistic alternative.
Seated Chest Press | SETS: 3–5 | REPS: 8–12.
One of the best chest workouts for improving upper body strength is the chest press.
Pec deck, cable crossover, and dips are some more beneficial exercises. The chest press strengthens and builds muscle tissue in your pectorals, deltoids, and triceps. It also works your biceps and serratus anterior.
Daily actions such as pushing strollers, shopping carts, and heavy doors benefit from this upper body strength and power. Swimming, tennis, and baseball are among the sports that benefit from it.
Strength training also has other advantages, such as improved fitness, stronger bones, and greater mental health.
Cable Crossover | SETS: 7 | REPS: 15.
If you want to enhance the size and strength of your chest, you should work it from a variety of angles utilizing a combination of exercises - some that isolate the chest muscles and others that impact numerous joints and muscle groups at once. The bench press is a compound exercise that engages the shoulders, triceps, and chest muscles, whereas the cable cross-over is an isolation exercise that focuses solely on the chest muscles. It's a popular exercise among bodybuilders since it improves the definition of the chest muscles.
Supplements and Diet
Phil Heath follows a bulk diet and eats six meals each day. His diet includes everything a bodybuilder requires. Let's have a peek at his eating habits.
Meal 1:
12 oz. chicken
1 cup of egg whites
1 cup of cream of rice
Anabolic VITAKIC™ 1 serving
Meal 2:
12 oz. 94% ground beef
2 cups of white rice
Meal 3:
12 oz. beef tenderloin
8 oz. whole-wheat pasta
Meal 4:
6-8 oz. beef tenderloin
10 oz. white potato
Meal 5:
12 oz. chicken
1 cup of spinach
Meal 6:
12 oz. of 94% ground beef
1 cup of broccoli
Supplements:
Pre-Workout:
naNO Vapor Hardcore Pro Series
naNOX9 Hardcore 1 serving
Post-Workout:
Cell-Tech Hardcore Pro Series
Nitro Isolate 65 Pro Series
Related article: 7 Best Chest Exercises For Building Muscle
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