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Mike O’Hearn’s Power Bodybuilding: Chest Workout

Mike O’Hearn’s Power Bodybuilding: Chest Workout

Want a chest worthy of an S? Part bodybuilding, part powerlifting, Mike O’Hearn’s “power bodybuilding” concept builds muscle and strength at the same time.
STEP 1: Back | Legs | Chest
STEP 2: Nutrition | Supplementation | Motivation
Looking for more? Start the 12 Week Program


I do powerlifting and bodybuilding together. It's a hybrid workout that builds shocking chest strength. These are heavy weights, so use good form - but don't be afraid to go big.

- 07:04

This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.

Follow that program to the letter, and you too will end up with a big S stamped across your chest.

I don't go 10-to-12 reps like a lot of people do. Here's my little trick: I do low reps but a lot of sets. I like the poundage. I'm partial to free weights, but even with machines, I'll just go heavy for 5-to-6 reps, even when I'm preparing for a bodybuilding show. I let diet do the rest.

When I go light, I fade away. Supermen don't fade away. I'm a natural bodybuilder, always have been. Keep the weights heavy if you're a natural bodybuilder and want to build that extra size.

I start my chest workouts with incline presses to target upper chest. I go heavy - of course - but don't arch much. I bring it down in a nice, controlled motion. But the upstroke is an explosion.

For flat bench dumbbell press, use a spotter to help save your back. Watch your form here. Don't swing or bounce it. Take it down nice and slow and then pump it up.

Next up, flyes. You want to take your arms far out to the sides, stretching your chest. Again, keep it heavy. And that's it. But your chest will be annihilated, trust me.

I rest 3-to-5 minutes between sets. This may seem like a lot but I want to recover completely when I'm training for power and strength. The body needs it. Despite such long breaks, the pump remains. Credit - or blame - the poundage. It's tearing down the chest; the fibers are just getting torn up right now, in a good way.

To sum up, go heavy, heavy, heavy. You're going to love having that extra strength.

Don't be me. Be better than me.

THE "POWER BODYBUILDING"
CHEST WORKOUT

Part 3: Chest

Warm-up:

Working Sets:

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Chest Printable Log (PDF 453 KB)

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STEP 1: Back | Legs | Chest
STEP 2: Nutrition | Supplementation | Motivation
Looking for more? Start the 12 Week Program





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djwasi

Rep Power: 10

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djwasi

why does the chest pdf differemt from the 12 week program chest ? 6times 5 compared to 5 times 4? for first week?

Dec 5, 2011 10:45pm | report
 
dtbrown

Rep Power: 10

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dtbrown

I'm just starting this this week to change up my work out. I see every week it's less reps with more weight. That's to build the power and as the weeks progress strength will follow. Only thing I'm changing up for chest is every week I'm starting with a different part of chest for the 6 sets low reps.

Dec 6, 2011 2:15am | report
MAFIAMIKE1386

Rep Power: 10

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MAFIAMIKE1386

Is this program an everyday workout? Or is it chest one day, back the other and legs another?

Mar 27, 2012 2:21pm | report
 
ANIMALbear

Rep Power: -144

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ANIMALbear

Check out Animal HRT.

And it's once a day. Cmon man if you hit it heavy with weight you can correctly perform the reps with without breaking form you'll see big results

Apr 18, 2012 5:24pm | report
MRVIRUET

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MRVIRUET

There is no emphasize on the lower chest. Epic fail!!!

May 17, 2012 9:22am | report
 
Vygotsky

Rep Power: -4197

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Vygotsky

You do realize that flat bench hits the "lower pecs" harder than decline?

Jun 20, 2012 3:16pm | report
pivost

Rep Power: 428

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pivost

Ehmmm...

There is no such thing as a lower chest muscle.

http://www.ironworkout.com/chestbig.jpg

Dec 27, 2012 1:09pm | report
pivost

Rep Power: 428

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pivost

Actually...

There is no such thing as a lower chest mucle.

Dec 27, 2012 1:10pm | report
brogden

Rep Power: 6973

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brogden

dorian yates stated decline is the most underestimated workout. he used it all the time and how thick was his chest. there are three chest muslces in your chest.

Jul 24, 2013 6:51am | report
TheQuickYouknow

Rep Power: 10

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TheQuickYouknow

There's 2 muscles in the chest. The pectoral major and minor.

Aug 24, 2013 12:00pm | report
TheNorse

Rep Power: 10

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TheNorse

The pectoral area can be split into 2 parts, minor and major, incline bench will focus `mostly` on minor, and decline will focus `mostly` on major. The reason you dont need decline bench press, is because the regular bench press hits major as well, AND in adition to that, hits the minor too (which decline bench doesnt).

Jan 25, 2014 6:13pm | report
Simantis

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Simantis

This is not very original....

May 25, 2012 12:48am | report
 
emanuelahmed

Rep Power: 27

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emanuelahmed

i didn't really tried my best on chest workout because i didn't had a spotter! but like he said, if he doesn't need one i will work my way up witout the need of 1 too!

Article Rated:
Jul 3, 2012 3:29pm | report
 
L3GGY

Rep Power: 10

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L3GGY

Try asking for a spotter in the gym mate, works for me when my training partner isnt there. Just find a nearby person and say "hey man, you couldnt quickly spot me for this set please could you?" and i guarantee most will say yes :D

Sep 15, 2012 9:35am | report
BerserkElite

Rep Power: 10

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BerserkElite

Yeah. Anyone who won't help a fellow builder out needs to walk away from that gym anyway.

Dec 7, 2012 6:29am | report
JWarn580

Rep Power: 10

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JWarn580

Not to mention, if you aren't doing weight that you are afraid to die using (a bit of an exaggeration obviously) then you aren't pushing enough weight to grow.
Push heavy, spot often, grow.

Nov 9, 2013 11:43am | report
billyc1

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billyc1

was just wondering will this help cut as well

Oct 14, 2012 5:28am | report
 
Kpack74

Rep Power: 10

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Kpack74

Cutting is more about creating a caloric deficiency. Any good workout will do, just eat less.

Jan 21, 2013 7:48am | report
Kpack74

Rep Power: 10

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Kpack74

Cutting is more about creating a caloric deficiency. Any good workout will do, just eat less.

Jan 21, 2013 7:48am | report
14konnom

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14konnom

Incredible program, kinda bummed there was no arms video :( haha nevertheless two weeks strong and don't feel like quitting :)

Dec 2, 2012 1:43am | report
 
umurulz

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umurulz

This looks like an excellent workout. The question I wanna ask this, do I increase the weights after every set..or complete the whole exercise e.g. 5 sets, 6 reps with the same weight. Plzz reply. Thanks in advance.

Article Rated:
Jan 7, 2013 5:38pm | report
 
rick72000

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rick72000

No you stick to your rep max. ie. 5 rep max for each set thats why he takes 3-5 minute breaks between sets

Apr 21, 2013 5:36am | report
DWalsh335

Rep Power: -702

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DWalsh335

just out of curiosity for someone really looking to build their chest would you recommend that we do flat bench instead of incline? my 2 rep max on bench is about 225 and I want to add a significant amount of weight onto that because I have been stuck on that weight for a while. What do you guys think?

Jan 18, 2013 11:47pm | report
 
msurfboi

Rep Power: 26595

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msurfboi

having a nicely built chest requires mor eincline movements than flat since it form the chest muscles into a more fuller look. if you want to just gain strength than by all means stick with flat bench youll still form a nice looking chest with the strength to back it up.

Jun 14, 2013 9:44am | report
Wrestlas106

Rep Power: 10

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Wrestlas106

Hears the thing of you want a big chest work incline press first flat second. If you want a big bench then work flat first incline second. Both flat and incline will work your chest and bring up your bench to a certain extent. But incline will really work your upper chest which is your most noticeable and probably weakest part while flat is an all around strength and chest builder.

Feb 1, 2014 6:27pm | report
Showing 1 - 25 of 35 Comments

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