Arnold Schwarzenegger’s Chest Workout: How He Built His Legendary Physique

 

Arnold Schwarzenegger’s chest was one of the most iconic in bodybuilding history—thick, striated, and perfectly proportioned. But how did he achieve such massive pectoral development? In this exclusive breakdown, we reveal Arnold’s exact chest-building strategies, including his favorite exercises, training secrets, and the mindset that made him a 7-time Mr. Olympia.

---

Arnold’s Chest Training Philosophy

Arnold didn’t just lift weights—he sculpted his chest with a combination of:

✔ High Volume – Up to 26 sets per workout (but not for beginners!)

✔ Mind-Muscle Connection – Feeling every rep, not just moving weight

✔ Progressive Overload – Constantly increasing weight and intensity

✔ Variety – Switching angles and exercises to hit all fibers

---

Arnold’s Top 5 Chest Exercises

These were the cornerstone movements of his legendary chest routine:

1. Flat Barbell Bench Press

• Why? Built overall mass and strength

• Arnold’s Approach:

  • 5 sets of 8-12 reps

  • Focused on controlled negatives (slow lowering)

  • 
    

2. Incline Dumbbell Press

• Why? Targeted the upper chest for a full, rounded look

• Arnold’s Tip:

  • Used a 30-45° incline (not too steep)

  • Squeezed at the top for peak contraction

  • 
    

3. Dumbbell Flyes

• Why? Stretched the pecs for maximum growth

• Key Detail:

  • Kept a slight bend in elbows (no locking out)

  • Lowered until he felt a deep stretch

  • 
    

4. Dips (Weighted for Advanced Lifters)

• Why? Engaged the lower chest and triceps

• Arnold’s Method:

  • Leaned forward to emphasize the chest

  • Added weight once bodyweight became easy

  • 
    

5. Cable Crossovers (For Definition)

• Why? Isolated the chest for striations and separation

• Pro Tip:

  • Used high-to-low and low-to-high angles

  • Held the squeeze for 1-2 seconds

  • 
    

---

Arnold’s Brutal Chest Workout Routine

Here’s a sample of his high-volume chest day (only for advanced lifters!):

1. Flat Barbell Bench Press – 5 sets x 8-12 reps

2. Incline Dumbbell Press – 5 sets x 8-12 reps

3. Dumbbell Flyes – 5 sets x 10-12 reps

4. Dips (Weighted) – 4 sets x 10-12 reps

5. Cable Crossovers – 4 sets x 12-15 reps

Rest Time: 60-90 seconds between sets

---

Arnold’s Secret Techniques for a Bigger Chest

1. The "21s" Principle (For Flyes & Presses)

• Did 7 partial reps at the bottom, 7 at the top, then 7 full reps

• Increased time under tension for extreme muscle fatigue

• 
  

2. Supersets & Drop Sets

• Often paired bench press with flyes for maximum pump

• Used drop sets on cable crossovers to push past failure

• 
  

3. Chest Stretching Between Sets

• Stretched his pecs between sets to enhance muscle growth signals

• 
  

4. Visualization

• "I imagined my chest as a slab of marble I was chiseling into perfection."

• 
  

---

Why Most People Fail to Build a Chest Like Arnold

❌ Too much ego lifting – Arnold prioritized form over weight

❌ Not enough volume – He trained chest twice a week in his prime

❌ Neglecting the mind-muscle connection – He felt every rep

---

Final Thoughts: Can You Train Like Arnold?

Arnold’s chest routine was brutal but effective. If you want similar results:

✔ Start with 3-4 exercises per session (not 5-6 like Arnold)

✔ Focus on progressive overload (add weight slowly)

✔ Eat for growth – Arnold consumed 5,000+ calories daily

✔ Recover properly – He slept 8+ hours and took rest days

Want a modernized Arnold-style chest workout? Comment below!