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’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!):
Flat Barbell Bench Press – 5 sets x 8-12 reps
Incline Dumbbell Press – 5 sets x 8-12 reps
Dumbbell Flyes – 5 sets x 10-12 reps
Dips (Weighted) – 4 sets x 10-12 reps
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
Final Thoughts: Can You Train Like Arnold?
Want a modernized Arnold-style chest workout? Comment below!
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