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.


Part 3: Chest


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