Arnold's Mr. Olympia Chest Workout

Ask any bodybuilder over the age of 40 what motivated them to get into the sport, and chances are high they will cite a magazine cover featuring Arnold Schwarzenegger. In those pre-internet days, shots of the Austrian Oak, whether posing or casual, were awe-inspiring. And while those Swiss Alps-like biceps were impressive, it was Arnold’s chest that really stole the show.

Decades later, his 1970s pec development is still a gold standard. Below, we will break down what Arnold Schwarzenegger’s chest workout looked like, including the sets, reps, frequency, and training techniques that helped him build a legendary upper body.

Table of Contents:

• Arnold's Chest/Back Superset Routine
• Arnold's Upper Body Split
• Drilling Down on Arnold's Chest Workout
• Postworkout Posing
• Arnold's Key Tips For a Big Chest
• Arnold-Inspired Chest Workout (Scaled for Most Lifters)
• FAQ

Arnold's Chest/Back Superset Routine

Warm-Up Superset:

• Bench Press - 1 x 30-45 reps
• Wide Grip Behind the Neck Pull-Ups* - 1 x 15 reps

Superset #1:

• Bench Press - 5 x 20-6 reps
• Wide Grip Behind the Neck Pull-Ups* - 5 x 15-8 reps

Superset #2:

• Barbell Incline Press - 5 x 10-15 reps
• T Bar Row - 5 x 10-15 reps

Superset #3:

• Flat Bench Dumbbell Flye - 5 x 10-15 reps
• Wide Grip Barbell Row - 5 x 10-15 reps

Superset #4:

• Weighted Dip - 5 x 15 reps
• Close Grip Chin - 5 x 12 reps

Stiff Arm Pullover - 5 x 15-20

*We do not recommend behind-the-neck pull-ups (or pressing) due to shoulder risk for many lifters. A safer swap is standard wide-grip pull-ups, a neutral-grip pull-up, or a lat pulldown variation that feels good on your shoulders.

If that looks like a lot of work, it is. You are looking at nine exercises for a total of 45 working sets, performed with no rest during the paired moves and generally no more than ~60 seconds between supersets.

Arnold's Upper Body Split

Arnold loved pairing chest and back. His logic was simple: alternate pushing and pulling so one muscle group “rests” while the other works, while still keeping the whole upper body pumped and fired up.

Supersetting chest and back also helped Arnold and his training partner Franco Columbu move fast, stay focused, and get a huge pump without dragging their session into a two-hour marathon.

Drilling Down on Arnold's Chest Workout

This is a chest-focused breakdown, so we will keep the back portion short and sweet. Just know the “magic” of this routine is the pairing. Chest does not get the full effect without the pull right after the push.

Warm Up: Barbell Bench Press + Wide Grip Pull-Up

Arnold started with one high-rep bench set using a relatively light load, then paired it with pull-ups. The goal was not max strength. The goal was heat: get blood into the pecs, groove the movement, and feel the chest working from rep one.

Superset #1: Barbell Bench Press + Wide Grip Pull-Up

This is the “meat and potatoes” block. Arnold pyramided the bench, dropping reps while adding weight, then immediately hit pull-ups. Rest was minimal, basically just long enough for the other person to go.

• Modern tip: Keep your shoulder blades pulled back and down on bench. If your shoulders drift forward, your pecs clock out early and your front delts take over.

Superset #2: Barbell Incline Press + T-Bar Row

Arnold leaned hard into incline pressing for the upper chest. He pushed intensity here, but the big theme was still control and full range of motion.

• Modern tip: If barbell incline bugs your shoulders, swap to dumbbell incline press or a machine incline press and keep the same reps.

Superset #3: Flat Bench Dumbbell Flye + Wide Grip Barbell Row

Flyes were about shape and stretch. The key is not turning it into a weird press. Keep a soft bend in the elbows, lower under control, and stop shy of positions that feel sketchy in the shoulder joint.

• Form cue: Think “big hug,” then squeeze the pecs hard at the top without clanking the dumbbells together.

Superset #4: Weighted Dip + Close-Grip Chin

Dips were a big chest finisher for Arnold, especially for the lower chest. That said, dips are very individual. For some lifters, they feel amazing. For others, they feel like a shoulder complaint waiting to happen.

• Safer swap options: Decline dumbbell press, chest press machine, or push-ups with a slow tempo.

Stiff Arm Pullover

Pullovers were a classic “stretch” move in Arnold’s era. Today, think of them as an accessory for the lats, serratus, and shoulder extension strength, plus a solid chest-opening finisher if it feels good for your anatomy.

• Modern tip: If pullovers irritate your shoulders, swap to a cable pullover or straight-arm pulldown for a similar feel with more control.

Postworkout Posing

Arnold did not treat posing as “extra.” After training, he would spend time flexing chest and back in front of the mirror. Beyond stage practice, this is basically hard isometrics under fatigue, which can help you learn to contract the pecs on command and finish the session with a brutal squeeze.

Arnold's Key Tips for a Big Chest

• Use pyramid sets for growth, increasing the weight as reps come down.
• Pair chest and back with supersets for a serious upper body pump.
• Use a full range of motion to get a deep stretch and a hard contraction.
• Go heavy, but do not live in ultra-low reps if your goal is muscle size.
• Include dips or a dip alternative that feels good for your shoulders.
• Use challenging (but controlled) weights for flyes.
• Use forced reps sparingly and only with a competent spotter.
• Squeeze the pecs at peak contraction instead of rushing through the top.
• Finish with a few minutes of iso-tension posing holds (20-30 seconds each).

Arnold-Inspired Chest Workout (Scaled for Most Lifters)

If you want the Arnold vibe without needing Arnold recovery, here is a practical version that keeps the push-pull pairing, pump, and full ROM, while trimming volume to something most people can repeat weekly.

How to run it: 60-90 seconds rest after each superset. Add weight when you hit the top of the rep range with clean form.

• Superset A (3 rounds): Barbell or DB Bench Press (6-10) + Pull-Ups or Lat Pulldown (6-12)
• Superset B (3 rounds): Incline DB Press (8-12) + Chest-Supported Row (8-12)
• Superset C (2-3 rounds): DB Flye or Cable Flye (10-15) + Straight-Arm Pulldown (10-15)
• Finisher (optional): Dips or Push-Ups (2 sets close to failure, pain-free range)
• Posing holds: 2-4 minutes total (short chest flexes and lat spreads)

FAQ

Should I copy Arnold’s exact chest workout?

Most people should not copy it 1:1. The volume is extreme, the rest is short, and recovery demands are high. Take the ideas and scale the sets to your training age and schedule.

What if dips bother my shoulders?

Swap them. Decline pressing, machine press, or push-ups can hit a similar “lower chest” feel without forcing a deep shoulder position that does not agree with you.

Are flyes worth it if I already bench and incline?

Yes, if they are done with control. Flyes can add a deep stretch and a strong pec contraction that pressing alone does not always provide.

How often should I train chest?

Most lifters do well training chest 1-2 times per week, depending on volume, intensity, recovery, and how many other pressing movements are in the program.

Why stop with Arnold’s chest workout? Check out his Back Workout, Shoulder Workout, Arms Workout, and Abs Workout.

(All image credits to their original owners)