3x Mr. Universe and Team Cellucor athlete Calum von Moger came by the Muscle & Strength headquarters to demonstrate his favorite old school chest workout.
Calum knows how to train for that big Golden Era chest – it’s part of the reason he’s earned the nickname “Arnold 2.0.”
In the video, Calum walks you through 5 classic chest exercises that will give you maximum size on chest day.
1. Barbell Bench Press
Calum has been training with the flat bench barbell press since he first hit the gym. This big lift is important for increasing size and building new muscle fibers. By focusing on the quality of each movement and working in a hypertrophy rep range, you'll add big size.
To reduce the risk of shoulder injury, keep constant tension throughout the lift and stop the bar about 1” off the chest to protect your rotator cuff.
2. Dumbbell Incline Bench Press
Dumbbell bench press is essential for getting an isolated squeeze on each pec to increase muscle size. Set up with a slight incline (less than 45-degrees) to make sure you’re targeting the chest more than the anterior deltoids.
3. Cable Flyes
This one is all about the pump! Taking cues from Arnold Schwarzenegger and Franco Columbu, Calum knows that flyes are key to getting a ripped chest.
Aim for higher reps and lighter weight here. Choose a weight that allows you to complete at least 12-15 reps per set. Even in higher rep ranges, make sure your form is good and you’re using good control and feeling a squeeze.
Bodyweight dips to failure is a great burnout finisher to put near the end of your workout. You’ll feel the stretch on your lower pecs, even when training with bodyweight. Try them with an old school twist: do your last set until you reach failure.
5. Dumbbell Pullovers
This old school lift isn’t as popular as it was in the 70s, but it’s perfect for building a denser, thicker chest. Technique is key though. Go at least past your head on the upwards movement and focus on the squeeze at the end. Utilize deep breaths to expand the ribcage and really concentrate on feeling this in the chest and not the lats.