💪 Schwarzenegger’s Favorite Chest Exercise Is a Game Changer

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Here’s what we have for you today: 

• Why Arnold Schwarzenegger praises the dumbbell pullover for chest gains — but is it worth your time?

• The workout strategy that Sam Sulek uses to grow 20-inch arms

• Men’s Open bodybuilder Nick Walker gave fans a physique update 14 weeks out from the 2024 Mr. Olympia 

TRAINING TIPS

Hidden Gem 

The bench press is often cited as the top choice for chest development, yet Arnold Schwarzenegger advocates for the dumbbell pullover as the essential pec mover. Schwarzenegger attributes his impressive 57-inch chest primarily to this isolating movement, even crediting it with expanding his rib cage. (Though that claim doesn’t hold much weight.)

An exercise physiologist points out that the benefits of the dumbbell pullover extend beyond mere chest gains. It also enhances latissimus dorsi and thoracic spine mobility, which can improve the execution of poses like the stomach vacuum and create the illusion of a wider torso. Learn how to master this exercise to unlock more chest bulk. 

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WORKOUT  

Grow 20-Inch Arms

Fitness influencer Sam Sulek embraces a distinctive training approach centered on pushing muscles to their failure point. Currently in a bulking phase, he boasts 20-inch arms following his latest workout, meticulously designed with six intensive exercises focusing on heavy biceps curls and triceps pushdowns.

Sulek executed the dumbbell curls, cable triceps pushdowns, and cable curls to the limit, performing as many reps as possible. Incorporating several other exercises and techniques, including isometric holds during the dumbbell curls, he achieved a significant pump, propelling his arms to the 20-inch milestone. Below, we delve into the details of his comprehensive workout and the methods behind his success.

BODYBUILDING 

“The Mutant” Is Back 

Nick Walker, the 2024 New York Pro winner, recently revealed a physique update almost 14 weeks from the Mr. Olympia show. Despite withdrawing from the Olympia last year due to injuries, Walker showcased a significant waist improvement in his latest update, further accentuating his muscular physique.

The 2024 Mr. Olympia contest is scheduled for Oct. 10-13 in Las Vegas. So far, 13 athletes have qualified for the Men’s Open category, including last year's top competitors, Rafael Brandao, Nick Walker, and the 2019 Mr. Olympia, Brandon Curry. With his recent physique enhancements, will Walker's improvements be enough to secure the Sandow trophy amidst stiff competition from his peers?

THE DROP SET

D.E.A.L.S.

• Looking to score some workout gear on Amazon Prime Day? Here are some of the best fitness deals you'll find on dumbbells, cardio equipment, supplements, and more.

• Men’s Physique athlete Sadik Hadzovic shared his steroid cycle and arm training techniques. See his performance-enhancing drug stack and high-volume biceps and triceps workout here. 

• Bodybuilder Shaun Clarida is focusing on growing his shoulders for the 2024 Olympia. This is how the two-time 212 Olympia champ is doing it.