Derek Lunsford Pushes to the Limit With Rigorous Chest Workout

On July 26, 2022, Derek Lunsford took to his YouTube channel to percentage what the reigning 212 Olympia champion referred to as a “strength-building” chest exercise. Lunsford’s difficult morning regimen is a small sneak peek into his ongoing coaching for the 2022 Mr. Olympia on December 16-18 in Las Vegas, NV.  [Related: How to Do the Dumbbell Bench … Read more
The post Derek Lunsford Pushes to the Limit With Rigorous Chest Workout appeared first on Breaking Muscle.

On July 26, 2022, Derek Lunsford took to his YouTube channel to share what the reigning 212 Olympia champion called a “strength-buildingchest workout. Lunsford’s demanding morning routine is a small sneak peek into his ongoing training for the 2022 Mr. Olympia on December 16-18 in Las Vegas, NV. 

[Related: How to Do the Dumbbell Bench Press for a Bigger, Stronger Chest]

Whilst he’s exhausting at paintings making ready for the Olympia, Lunsford sits in an interesting place. 

In a mid-July manufacturing of OlympiaTV on YouTube, Leader Olympia Officer Dan Solomon recommended that the reigning 212 Olympia champion is “nowhere close to 212 [pounds] at this level.” If that’s the case, Lunsford should probably sign up for a fellow 212 peer in Kamal Elgargni and take the plunge to the Males’s Open department at December’s prestigious contest. (On the time of this writing, Lunsford has no longer addressed Solomon’s feedback, and it isn’t transparent which department he’ll compete in.)

That building would monitor with what Lunsford’s trainer, Hany Rambod, alluded to in a Might 2022 episode on his YouTube channel. When discussing Lunsford staying within the 212 class on the Olympia, Rambod mentioned, “It’s going to be tricky, it’s tremendous tricky.”

Particularly, Lunsford did step in on the final minute for two-time reigning Mr. Olympia Mamdouh Elssbiay (2020-2021) to visitor pose all through the 2022 Pittsburgh Professional in Might — and was once along fellow Males’s Open athletes corresponding to Brandon Curry, Hunter Labrada, and Nick Walker. Then again, with that being a last-minute resolution, Lunsford it seems that had much less preparation for the visitor pose than in an authentic pageant.  

No matter department Lunsford does finally end up competing in December, it doesn’t appear to be he’ll have a lot of a subject together with his mass-building and conditioning. If this multifaceted chest regimen says the rest — he’ll be able for any impediment forward. 

 

 
 
 
 
 
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A post shared by Derek Lunsford (@dereklunsford_)

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Right here’s an outline of Lunsford’s newest chest exercise:

Incline System Chest Press

Prior to he dives head-on into his complete exercise, Lunsford warms up with a couple of units on an incline chest press gadget. Lunsford stresses this portion isn’t intended to be the rest strenuous. It’s extra about making ready his chest muscle tissue. 

“I’m simply going to do those two units to get the blood flowing,” Lunsford says. “Simply to get a deep stretch in my chest and get ready myself prior to I’m going and do the dumbbell presses. That is simply purely a warm-up. This isn’t an workout I rely.”

Incline Dumbbell Press

Lunsford’s first “actual” operating units center of attention on heavy weights and occasional reps with an incline dumbbell press. He starts with 70-pound dumbbells prior to final with 150-pounders and 18 reps on his final set. 

“I’m looking to stay the reps 10 to twelve at the moment,” Lunsford notes. “I’ve a nasty addiction of doing like 12 to fifteen. I’m in reality looking to be sure that if I need to acquire energy.”

Plate-Loaded Chest Fly

As soon as Lunsford powers thru his heavy weight, low-rep incline dumbbell press, he temporarily transitions to powering thru some chest flyes on a plate-loaded fly gadget. The bodybuilder seems to have one 45-pound plate decorated on all sides. 

 

 
 
 
 
 
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A post shared by Derek Lunsford (@dereklunsford_)

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Cable Chest Fly

Lunsford enhances his gadget flyes with the cable model of the workout. The athlete emphasizes that positioning the cables and his elbows is paramount to an higher chest center of attention with this motion. 

“We need to stay the cables prime, about shoulder prime, or possibly a little bit above,” Lunsford begins. “And stay the elbows prime and palms prime and hit the higher chest. It’s a little bit other from what we did at the plate-loaded flye.”

Chest Dips

After difficult his higher chest, Lunsford subsequent takes to a few chest dips. Those range from tricep dips in that leaning ahead focuses extra at the chest muscle tissue whilst a immediately torso place emphasizes the triceps.

On occasion, with workout routines like those, I’m going a little bit too rapid. I in reality gotta sluggish it down. It felt excellent.

Cable Chest Fly

As Lunsford strikes to near the exercise, his decrease chest muscle tissue are subsequent at the schedule with cables. This time round, he somewhat lowers his palms and has them pointed towards the ground to paintings the decrease a part of his pectorals. 

 

 
 
 
 
 
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A post shared by Derek Lunsford (@dereklunsford_)

[Related: How To Do The Triceps Pushdown For Bigger Arms]

System Chest Press

Lunsford’s chest exercise comes complete circle on the usual gadget chest press. With it being the tip of his chest regimen, Lunsford notes that this ultimate phase is extra about stretching his muscle tissue to assist construct flexibility and energy. 

“I’m looking to get as large of a stretch I will be able to get in this too as a result of, as I mentioned, that is about constructing energy and measurement,” Lunsford says. In case you don’t have a excellent vary of movement or flexibility, then I might suggest you guys in reality make {that a} precedence for your coaching too.”

Leg Carry

Like the new exercise of every other elite bodybuilder, Chris Bumstead, Lunsford makes a decision to throw in some leg raises to crunch and stretch out his abs.  

“I’m more or less stretching right here, opening up my chest, and at the method down, I’m crunching,” Lunsford explains. “On the similar time, I’m bringing my legs up. It’s one in all my favourite ab workout routines.”

 

 
 
 
 
 
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A post shared by Derek Lunsford (@dereklunsford_)

[Related: Two-A-Day Workouts Explained: Better Results Without Overtraining]

Lunsford’s Highway Forward 

The approaching months may well be vital for Lunsford’s bodybuilding occupation. If he does stick round within the 212 department, he’s going to opt for a 2nd immediately name on the Olympia in December. If he makes the transition to the Males’s Open elegance authentic, it wouldn’t be a stretch to believe him a viable contender to face at the podium. 

The 2022 Mr. Olympia will happen on December 16-18 in Las Vegas, NV. 

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