Many people think that lifting heavy weights will kick off their gains. Hardly do they realize they’re doing nothing more than setting themselves up for an injury. Jay Cutler is the athlete who brought a change in how pro athletes train.
Before Jay, bodybuilders focused on getting big by lifting heavy weights and doing compound exercises. This was also the reason most of these athletes plateaued at a certain point and Jay realized what was happening here.
Jay Cutler figured he was getting a diminishing return on the exercises he was doing and this was a signal that it was time to change things up. Jay is known for his massive chest, separation, and definition, and you’ll learn how he built it in this article.
Build A Massive Chest With This Workout From Jay Cutler
1. Incline Hammer Strength Press – 3 Sets, 12 Reps
Heavy bench presses were a part of Jay’s training program until once he came close to tearing his pecs. This was when he realized it was time to bring a change in his workout program. Incline hammer strength is the primary choice for Jay to develop his upper pecs.
Upper pecs are a weak muscle group for many people, and they make it even worse by not training them often. “If I start on the Hammer machine and go pretty heavy on that, it means I don’t have to go as heavy in the exercises that follow to get the same feeling in the pecs that I’m looking for,” says Jay.
2. Flat Dumbbell Press – 3 Sets, 12 Reps
Flat dumbbell press is an excellent substitute for the flat bench barbell press. Using dumbbells can save all the unnecessary tension which a barbell can put on your joints. If you have an old pec injury or in your shoulder joints, this exercise is your best bet at building a broad chest.
“I love the deep stretch I get with the dumbbells on this exercise, but I’m still careful not to take the stretch down too far where it could be dangerous to the shoulder joints.” Jay believes in training smart and using moderate weights.
3. Dumbbell Flyes – 3 Sets, 12 Reps
You need to have flyes in your exercise arsenal if you want to build the separation and definition in your pecs. Keep a slight bend in your elbows throughout the movement to target your middle chest. Join your dumbbells at the top of the movement to annihilate your pecs.
“I’m all about pumping and stretching a muscle when I train it, and these really open up the chest,” Jay says. “The more blood you can push into a muscle when you train it, the better your results are going to be.”
4. Machine Flyes – 3 Sets, 12 Reps
Using a machine will help you keep constant tension on your pecs throughout the movement. You have tension on your pecs even on the eccentric motion which is not the case if you’re using dumbbells.
Doing the pec-dec flyes might sound redundant after performing dumbbell flyes but this variation incorporates added resistance on the eccentric part. Squeeze your pecs at the top of the movement to get the most out of this exercise.
5. Cable Crossovers – 7 Sets, 12 Reps
Cable crossovers is a staple in chest training. Jay performs seven sets of this exercise which is a part of his former trainer’s FST-7 training program. There is little to no rest between the sets as the idea is to completely exhaust your pectoral muscles.
“If you’re trying to achieve a maximum pump in the pecs, the cables are ideal,” explains Jay. “They give you that constant tension from start to finish with no resting point for the muscle, and you can do seven sets with very little rest between because there is no balancing necessary.”
6. Dumbbell Pullovers – 3 Sets, 12 Reps
Crossbench pullovers is an excellent way to isolate your pectoral muscles. While performing this exercise hold the dumbbells at the plates while forming a circle with your hands. Keep your chest arched out throughout the exercise.
“I’ve always done pullovers, all these years,” Jay says. “And I really do believe they can help stretch out your chest and allow for more growth if you do them with a good pump in your pecs.” Dumbbell Pullovers is the last exercise on Jay’s chest training program.