IFBB Pro Quinton (Beastwood) Eriya went on the "Muscle & Strength" Youtube channel to showcase a beast mode chest workout while also giving out some super helpful tips to developing a killer chest. Train like Quinton and try his chest workout for some serious pumps!
WHO IS QUINTON ERIYA?
Quinton Eriya is a Canadian IFBB Professional who has some incredible genetics that result in him having fantastic aesthetics and symmetry. In fact, some people in the bodybuilding industry believe that he has some of the world's best genetics and will be the future of what bodybuilders should look like.
Last year, he pulled off a 2nd place finish at the Toronto Pro Supershow and a 5th place finish at the Romania Muscle Fest Pro. Quinton has his own Youtube channel, "Quintbeastwood," where he posts videos of his workouts and what he eats in a day.
Quinton "Beastwood" Eriya Chest Workout
Quinton begins his workout with a dynamic warm-up because he believes that they help keep him mobile and injury-free. His warm-up consists of some PVC pipe overhead stretches, cable shoulder external rotations, cable upright external rotations, and some resistant band work. These stretches are a great way to warm up the shoulders and the rotator cuff muscles, resulting in fewer injuries and a better range of motion going into your workout.
INCLINE DUMBBELL PRESS
The first exercise of his workout was some heavy incline dumbbell presses. It looks like he did 5-8 reps for each set. Quinton explains that he prefers incline when he goes heavy because he feels less disorientated going with incline and has more control of the weight.
He also prefers incline because he is trying to focus more on his upper chest, and the incline is a great way to activate the upper chest muscles. Each rep he does, you can tell he focuses on keeping the weight under control and moving the weight at the same tempo.
DECLINE CHEST PRESS
The second exercise of the workout is the plate-loaded Hammer Strength decline chest press. This exercise is an excellent way to focus on the lower pectorals and is one of his favorite machines because he gets a contraction out of it. At the bottom of each rep, he tends to pause for a split second and then explode to the top of the movement.
The reps are kept higher on this exercise and seem to be in the 12-15 rep range. Towards the end of each set, his gym partner can be seen assisting some of his reps to help push him further into failure.
PEC DECK
Next up is some pec flys on a plate-loaded decline fly machine. Again, Quinton is incredibly focused while doing these and makes sure that each rep has a slow negative and a hard squeeze at the top of the movement. Reps are also kept high on this exercise.
Quinton tells a story on why he got into bodybuilding. His story started when he was in high school, and he would use his brother's gym pass to sneak into the gym and work out with some of his friends during his last year of high school. He stayed consistent and made it a priority to get into the gym.
At first, his goals were vain because he worked out to get attention from girls and gain confidence. However, over time he fell in love with the process and became obsessed with it, plus he says many areas in his life have gotten better because of working out. He is a believer that if you work hard enough, you can achieve whatever you put your mind to and get whatever you want in life.
MACHINE CHEST PRESS
The fourth exercise of Quinton's workout is plate loaded machine chest press. Quinton makes a good point in that it is super easy with chest movements just to go through the motion and press the weight. He recommends focusing on squeezing your chest throughout the entire movement and keeping your chest engaged, "it's not heavy weight, but it's how you use the weight to stimulate the muscles."
Focus on the movement, and you will see greater results than if you focus on how much weight you are doing. He does the last set or two as a dropset, decreasing the weight each time to make sure he can keep working to failure.
INCLINE MACHINE FLYS X CABLE TRICEPS PUSHDOWNS
Exercises five and six are supersets, meaning you'll do a set of incline machine flys and then immediately do a set of cable tricep pushdowns. Again, reps are kept high, and the tempo looked high as well throughout the superset.
MACHINE DIPS
The last exercise of the day is plate-loaded machine dips. He likes dips because, depending on how you do them, you can activate the chest and triceps; in this situation, he is looking to focus more on the triceps and a little bit of the chest.
Sample Quinton Eriya Chest Workout
Make sure to check out the sample chest workout below based on Quinton Eriya's workout that he showcased in the video above. This is a full-on training session that should have you feeling sore the next day.
Warm-Up
- PVC pipe overhead stretches: 3 sets x 10 reps
- Cable shoulder external rotations: 3 sets x 10 reps (per side)
- Cable upright external rotations: 3 sets x 10 reps (per side)
- Resistant band stretch: 3 sets x 15 seconds (per side)
Main Workout
- Incline DB press: 3 sets x 5-8 reps
- Decline machine chest press: 3 sets x 12-15 reps
- Plate loaded decline fly machine: 3 sets x 12 reps
- Machine flat chest press: 4 sets x 12 reps (last two sets should be dropsets until failure)
- Superset: Incline machine flys x Cable tricep pushdowns: 4 sets x 15 reps
- Machine dips: 3 sets x 12 reps
Note: Take 45-90 second rests between exercises.
Related: How Many Chest Exercises Per Workout For Best Results?
CLOSING THOUGHTS
Quinton Eriya once again shows us how the pros train when it comes to getting maximum blood flow while controlling each and every rep.
If you try this workout, make sure to comment down below what you think!
Andrew lenau
Author