Menu
SET FOR SET
0
  • HOME
  • Equipment
    • Steel Maces
    • Kettlebells
    • Power Bands
    • Fabric Bands
  • Education
    • Strength Program
    • Kettlebell Guide
    • Steel Mace Guide
    • Band Guide
    • SFS FIVE MACE
    • SFS FIVE KETTLEBELL
    • SFS FIVE BAND
    • Steel Mace Poster
  • Apparel
  • ABOUT
  • Blog
    • TRAINING
    • NUTRITION & SUPPLEMENTS
    • SCIENCE
    • EQUIPMENT
    • NEWS
    • REVIEWS
  • Sign in
  • Your Cart is Empty
SET FOR SET
  • HOME
  • Equipment
    • Steel Maces
    • Kettlebells
    • Power Bands
    • Fabric Bands
  • Education
    • Strength Program
    • Kettlebell Guide
    • Steel Mace Guide
    • Band Guide
    • SFS FIVE MACE
    • SFS FIVE KETTLEBELL
    • SFS FIVE BAND
    • Steel Mace Poster
  • Apparel
  • ABOUT
  • Blog
    • TRAINING
    • NUTRITION & SUPPLEMENTS
    • SCIENCE
    • EQUIPMENT
    • NEWS
    • REVIEWS
  • 0 0

Flex Wheeler Runs Andrew Jacked Through Killer Upper Chest Workout

December 26, 2021

Nothing like getting back into the swing of things after the holidays with some tips and tricks on building a serious upper chest from the legend Flex Wheeler. The rising phenom from Nigeria, Chinedu Andrew AKA Andrew Jacked, soaks in the vast knowledge of Wheeler as they take us through an upper chest workout.

View this post on Instagram

A post shared by Chinedu Andrew J (@andrewjacked)

At 36 years old, Andrew has been making waves in the bodybuilding community in 2021. Competing and winning in 3 different Emirates-based shows in 3 months, he got the “W” in his division at the first-ever Emirate Bodybuilding Federation (EBBF) Ajman Bodybuilding and Physique Competition in April of 2021. With this win, he collected his pro card for the IFBB Elite Pro, a noteworthy feat because he claims he was only at 60% prep.

All the hard work and dedication have garnered great attention to Andrew, as fans are looking forward to seeing what 2022 has in store. As a side note, even with winning the pro card, the IFBB Elite Pro, he still needs to win a Pro card for the IFBB Pro League if he wants to shoot his shot at winning Olympia or other IFBB Pro shows.

Now training in Vegas, Andrew Jacked has been seen surrounding himself with some of the bodybuilding greats.

ANDREW JACKED UPPER CHEST WORKOUT WITH FLEX WHEELER

On Christmas day, Andrew Jacked blessed us with a sneak peek into a training session with coach Flex Wheeler at Dragon’s Lair gym in Vegas.

INCLINE CHEST PRESS

To kick off the chest workout, Wheeler asks Andrew to show a few reps of his normal incline press. After performing a few reps, Coach Wheeler shows Andrew that he wants him to tilt his chin up to lower the bar directly under his chin to his neck. Wheeler mentions that he will get a deeper stretch in the upper chest with this motion. Then says, if you look back to old footage of bodybuilders like Schwarzenegger, you’ll see them doing incline bench press at a similar angle and to forget about people saying you’ll injure your shoulders with this motion.

They chat for a bit about a previous calf workout that torched Andrew’s calves because of the high volume of 60 reps in a set that Wheeler put him through.

Next, Andrew throws a 45 plate on each side and proceeds to do 20 reps with a slow eccentric of 2-3 seconds, then a 1-second concentric phase. Again, coach Wheeler emphasizes the point of deeply inhaling while the bar is just about the throat so that the chest is relaxed and stretched to the max. 

After completing the first set, Coach Wheeler has Andrew put his arms up to mimic a chest press position as Wheeler puts his hands inside Andrew’s fists to apply resistance. Wheeler notes that this is where the chest is engaged the most; you should focus on bringing your arms together as you bench press to get the heightened state of contraction and the most mind-muscle connection.

AndrewJacked chest workout
We guess that Andrew does 2-3 more sets with the same tempo of 20 reps. However, the video only shows one more set of 20 reps with two 35 lb plates on each side. An interesting thing to note is that Coach Wheeler has Andrew keep his elbows back, and it seems that he’s comfortable using a wide grip.

DUMBBELL PRESS

After finishing on the incline bench, they move over to the dumbbell press. Coach Wheeler instructs Andrew to follow the same cues from the previous exercise. Keep the elbows back, inhale deeply and press in an upward motion. The rep range is repeated with Andrew banging our 20 reps with 50 lb dumbbells while Wheeler ensures he gets the proper contraction. Once again, we assume he does 2-3 sets here. 

INCLINE CHEST MACHINE 

Next up is the incline chest press machine. Again, coach Wheeler stresses getting the deep stretch while focusing on the contraction and breathing with each rep. After the first set of 20 reps, Andrew increases the load with 2 x 25lb plates plus a 45lb on each side. The second set shows Andrew going above and beyond the 20 reps, knocking out 22. These extra reps are where champions are made.

HIGH TO LOW CABLE FLYS

Last but not least, they mosey on over to the cable machine. This is the last exercise of the training session. Coach Wheeler tells Andrew to get a deep stretch while allowing his arms to go back further before contracting his pecs to squeeze his arms together. The same cues regarding breath-work and tempo are encouraged as Andrew shows a set of 20 reps.

SAMPLE ANDREW JACKED X FLEX WHEELER UPPER CHEST WORKOUT

We can only guess the exact workout here as we don’t see the entire session. However, we wanted to leave you with an approximate version that you could follow to replicate this upper chest workout Coached by Flex Wheeler.
  • Incline Press: 3 sets x 20 reps
  • Dumbbell Press: 2 sets x 20 reps
  • Incline Press Machine: 3 sets x 20 reps
  • High to Low Cable Flys: 2 sets x 20 reps

Rest 45-90 seconds between sets

Note: Focus on controlled breathing and squeezing the pecs throughout the movement.

View this post on Instagram

A post shared by Chinedu Andrew J (@andrewjacked)

FINAL THOUGHT

We can’t wait to see how far Andrew Jacked can go in his career with the expertise of people like Flex Wheeler surrounding him. So keep an eye on Andrew Jacked in 2022!

For the latest news and updates check us out on Facebook and Instagram.

More Resources on Chest Workouts:

  • 12 Kettlebell Chest Exercises For Serious Pec Development
  • Top 15 Dumbbell Chest Exercises To Build Muscle & Definition
  • 15 Best Cable Chest Exercises For Better Pec Development

Leave a comment

Comments will be approved before showing up.


Also in Blog

2022 World's Strongest Nation lineup
2022 World's Strongest Nation Lineup Revealed

June 27, 2022

Read More

chest and shoulders workout
The Ultimate Chest and Shoulders Workout

June 25, 2022

Read More

best plyo boxes
9 Best Plyo Boxes For Explosive Home Gym Workouts

June 25, 2022

Read More

Recent Articles

  • 2022 World's Strongest Nation lineup
    2022 World's Strongest Nation Lineup Revealed
    June 27, 2022
    • 2022 Puerto Rico Pro results
      2022 Puerto Rico Pro Results
      June 20, 2022
      • 2022 IPF World Championships David Ricks
        62 Year Old David Ricks Sets 3 IPF World Records
        June 17, 2022

Subscribe

At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. As our motto goes - "You don't have to get ready if you stay #alwaysready!"

Must Reads

  • dry scooping pre workout
    Is Dry Scooping Pre Workout Bad?
    June 20, 2022
  • assault bike workout
    5 Best Assault Bike Workouts to Torch Fat
    June 16, 2022
  • muscle groups
    What Are The Best Muscle Groups To Work Together?
    June 08, 2022

Categories

  • Equipment
  • News
  • Nutrition
  • Reviews
  • Science
  • Training
Follow
  • Training
  • About Us
  • FAQ
  • Shipping
  • Warranty
  • Contact Us
  • Terms & Conditions
  • Privacy Policy
  • Affiliates
  • Wholesale Macebells
  • Gyms & Trainers

Sign up to get the latest on sales, new releases and more…

translation missing: en.general.country.dropdown_label

© 2022 SET FOR SET.
Powered by Shopify

American Express Apple Pay Diners Club Discover Facebook Pay Google Pay Mastercard PayPal Shop Pay Venmo Visa