Bodybuilding legend Jay Cutler recently tackled a chest workout in the gym. The bodybuilding legend has transformed his already impressive physique over the last one year. However, he is still striving for the best and training hard to hit the next level of fitness.
When a dominant champion rises head and shoulders above the pack, it can adversely affect the sport’s market. Afterall, fans are in to watch a tooth-and-nails competition where the victor leaves it all on the stage. The Men’s Open division in the early 2000s was on a similar path when Ronnie Coleman won the Mr. Olympia title from 1998 to 2005. However, Jay Cutler’s emergence as the top contender at the 2001 Olympia ignited the greatest competitive rivalry in bodybuilding history and kept the fans glued to the sport with anticipation and curiosity about the outcome.
After repeated attempts, Cutler dethroned Ronnie at the 2006 Olympia and went on to win the title three more times – in 2007, 2009 and 2010. As a result, Jay Cutler has played a pivotal role in the growth of bodybuilding for the entire decade. Achieving this level of competitive success can take a serious toll on long term health. It has been the case with many high level athletes but Jay Cutler is credited for preserving his health in spite of reaching the pinnacle of competitive achievements.
Younger generation of bodybuilders is keen on following in Cutler’s footsteps. A decade after his retirement, Jay Cutler has become a prominent voice of the sport and a popular social media star. He continues to train hard and maintain an impeccable physique. He has also opened about how his steroid cycles have changed over the years. Cutler started the ‘fit at 50 challenge’ last year and aimed to celebrate his 50th birthday by transforming his physique with training, diet and a little help from TRT. Cutler celebrated his 50th birthday by showing the results at the 2023 Musclecontest Fit Expo. His goal now is to get even better.
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Jay Cutler’s Chest Workout
Cutler recently trained at a rebranded gym in Las Vegas. It used to be a part of another chain where Cutler shot quite a few YouTube videos during the earlier years of content creation.
The outdoor gym setup would probably be uncomfortable for some gym-goers. However, Jay Cutler likes to train in the heat and he even admitted to miss training outdoors. This gym offered him the perfect opportunity to embrace the change and the four-time Mr. Olympia made the most of it. So without further delay, follow along to see how Cutler annihilated the session.
Machine Incline Chest Flyes
Jay Cutler commenced the workout with some solid sets of chest flyes on an incline plate-loaded machine. Flying movements are beneficial in building the adduction strength of the upper body and hence should be an integral part of chest training routine.
After pushing through some heavy sets of the exercise to warm up the pectoral muscles and shoulder joints, the legendary bodybuilder proceeded to the next exercise.
Dumbbell Flat Bench Press
Cutler performed the flat bench press next and got a few heavy sets of this compound movement to fire up the pectoral muscles and the anterior deltoids. Following this, he moved on to another isolation movement for the chest.
Cable Crossover
Cable crossover has a simple movement pattern but it can be modified slightly to emphasize different parts of the pectoral muscles. Cutler personally changes it between straight horizontal, high to low and low to high to do this and achieve uniform development. However, he does not choose the movement pattern depending upon weight or any other factor.
“I’m not worried about the weight. I don’t determine how my position is or whatever else by the weights. I go by feel every single day,” he stated.
While cable crossover is one of the most effective exercises for pectoral muscle activation, it is equally necessary to ensure that no other muscle takes over the movement. The 50-year-old avoids holding the handle with a firm grip and uses his palms to push. This way, the forearms do not interfere in the movement.
“I call it a ‘palmy’ grip. Instead of really wrapping, I kind of palm it more. That way I feel like I’m pushing and it’s all about the contraction, right. I tend to take one step forward and I do these. It’s like hugging a tree, almost! That’s really how you want to get that contraction,” Cutler said.
After doing a few sets of the cable crossover, the legendary bodybuilder proceeded to the next exercise.
Incline Barbell Bench Press
Incline pressing movements target the upper pecs or the clavicular head of the pectoral muscles but Jay Cutler does not give too much importance to this idea. He believes that most pressing movements work the chest holistically. However, incorporating variety in training is equally important and the legendary bodybuilder took to the incline bench press next to stimulate the muscles further.
Some fruitful sets of the compound exercise followed. Jay Cutler’s passion for bodybuilding was on full display when he admitted to being excited to train at the new facility. In spite of having performed five exercises already, he decided to get a few more under his belt and followed on with the workout.
Dumbbell Pullover
The 50-year-old performed a dumbbell pullover next. Cutler stated that holding the dumbbell handle with a firm grip incorporates lats in the cable pullovers. However, he uses the diamond grip to make it more chest focused.
“If you notice for this exercise, I actually have it in like a diamond around the dumbbell. So what I’m actually trying to do with this is pull the (pectoral muscle) fibers.”
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Cutler revealed that he had a hard time developing the chest as a teenager. While he had a wide frame and well-built shoulders, it was difficult to fill in the chest, especially the upper pecs. But doing dumbbell pullovers to open up the chest.
“I did three sets, 12 repetitions. I worked with 75 lbs dumbbells. But I don’t go crazy heavy now. I don’t think weight is super important. You want to pull with your chest and not the lats and everything, even though you can’t take that stuff out of it. Really just try to get that deep fiber, open that tissue up…”
Hammer Strength Incline Chest Press
The 4-time Mr. Olympia was waiting to train on the machine since the beginning of the workout and finally got the opportunity as it was a busy hour at the gym. He pushed through some solid sets of the exercise with incrementally heavier weights to conclude the chest training part of the training session.
Calves Workout – Seated Calf Raises and Seated Toe Press
Cutler sprinkled some calves work in the training session after dealing with the chest workout. He first took to the seated calf raises and performed a few sets. Seated toe press followed next and the 50-year-old then moved on to the abs workout.
Jay Cutler’s Abs Workout
Jay Cutler feels that abs are the most neglected body part in bodybuilding. According to him, most people in the bodybuilding industry are not lean enough to have visible abs. However, Cutler feels that professional bodybuilders should have no excuse for an unimpressive mid-section. Personally, Cutler always aimed to carry defined abs all year round.
Speaking about his current abs training routine, Jay Cutler explained:
“So every other day right now, I’m doing ab work. I usually pick two or three different movements and I focus on doing three sets for each exercise. It’s a little different.”
Roman Chair Leg Raises
Cutler started the ab training with this exercise. Roman chair leg raises primarily target the abdominal muscles. Obliques and hip flexors are the secondary muscles activated during this exercise.
After getting some solid sets under his belt with slow and controlled motion, Cutler moved on to the next exercise.
Cable Crunches
Contracting the abdominal muscles by crunching forward is the proven way to build impeccable six-pack abs. Crunches are the most basic version of this movement. However, adding resistance to this movement by introducing cable machine can greatly help advanced stage bodybuilders with further development.
Cutler executed this exercise for a few sets and carried on to the final exercise of the long and fulfilling training session.
Straight Leg Crunches
Jay Cutler wrapped up the workout with a few sets of straight leg crunches. He performed the exercise on a flat bench to add the last bit of momentum to the abs and called it a day in the gym.
Overall, the workout included:
- Machine Incline Chest Flyes
- Dumbbell Bench Press
- Cable Crossover
- Incline Barbell Bench Press
- Dumbbell Pullover
- Hammer Strength Incline Chest Press
- Seated Calf Raises
- Seated Toe Press
- Roman Chair Leg Raises
- Cable Crunches
- Straight Leg Crunches
Jay Cutler’s work ethic and the results produced over the last one year are a testimony to his greatness. Fitness Volt wishes the legend all the best in his pursuit of health, fitness and longevity.
You can watch the full workout video here, courtesy of Jay Cutler’s personal YouTube channel:
Read also: Jay Cutler’s Workout Routine
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