Jackson wasted little motion on this methodical chest routine.
Bodybuilding legend Dexter Jackson seemingly gained’t be making a proper comeback to contests like the returning Masters Olympia any time quickly. Nevertheless, that doesn’t imply the previous 2008 Mr. Olympia and 2012 Masters Olympia champion is neglecting to deal with his health. If something, he’s coaching precisely the best way one would count on of a retired dynamo.
On Could 14, 2023, Jackson shared a video on his YouTube channel the place he walked by way of an environment friendly however efficient chest exercise. For this 54-year-old who clearly makes it a degree to maintain the weather of his athleticism up — at the very least, if numerous coaching movies on his social media platforms are any indication — it’s a worthy perception into the method of an icon.
Jackson’s chest routine doesn’t essentially reinvent the wheel. Neither is it a complete exercise from prime to backside. What is evident from the best way the retired athlete lays each motion is that extensiveness isn’t the central focus. It is likely to be extra about effectivity and full upper-body improvement. Notice: Jackson didn’t disclose the exact weight for every portion of his exercise.
Right here’s an outline of Jackson’s full chest exercise on a set and repetitions foundation:
Dexter Jackson Chest Exercise | YouTube Channel Could 2023
- Hammer Isolation Flat Bench Press (4 units of 10 reps)
- Machine Incline Chest Press (4 units of 10 reps)
- Arsenal Incline Flye (4 units of 10 reps)
- Decline Cable Flye (4 units of 10 reps)
Right here’s a brief breakdown of every chest train Jackson carried out by way of the exercise.
Hammer Isolation Flat Bench Press
Jackson begins his exercise by leaping in with the hammer isolation flat bench press, a compound motion. Like with a number of workouts utilized in his total exercise, Jackson performs the motion on a plate-loaded machine. Jackson performs 4 units with step by step heavier weights and views this bench press on the machine as a method to assist stability his power.
Machine Incline Chest Press
In a seamless transition, Jackson subsequent performs some chest presses on an incline machine. The athlete once more works by way of 4 units of excessive repetitions, centering on endurance and tone. It’s right here the place Jackson talks up the advantages of understanding on machines, particularly in easing joint ache for a retired athlete like him.
“All of the free weight stuff with heavy weights that I used to do, actually, actually tore my joints up,” Jackson defined. “So if you happen to guys bought joint ache and also you’re seeking to ease the ache, ensure you attempt to do some extra machine work. That’ll take a number of stress off the joints versus free weights.”
Arsenal Energy Incline Flye
Within the curiosity of additional growing his higher chest musculature, Jackson subsequent performs just a few high-rep units of incline flyes on an arsenal power machine. These additionally had the additional benefit of pushing his biceps muscle tissue to stabilize the load throughout the motion.
Decline Cable Flye
To conclude his exercise, Jackson finishes with one other chest flye variation, this time at a cable station whereas shifting his arms in a low-to-high angle which Jackson known as a” at a “decline cable flye.” Because the identify suggests, this aimed to verify every a part of Jackson’s chest muscle tissue had applicable consideration, on this case, the decrease portion.
Towards the tip of the video, Jackson inserted an outdated clip of himself performing an 183-kilogram (405-pound) bench press for eight repetitions, filmed throughout his contest preparation for the 2000 Mr. Olympia the place he ultimately positioned ninth.
Nowadays, though he isn’t competing on the excessive and prolific degree of his skilled bodybuilding days, it’s obvious Jackson nonetheless places his health at a premium. For an older character like him, it additionally appears clear he’s keen to depart the ladder behind him and reward others along with his exercise information.
Featured picture: Dexter Jackson on YouTube
