Jackson wasted little motion on this methodical chest routine.
Bodybuilding legend Dexter Jackson doubtless received’t be making a proper comeback to contests just 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 care for his health. If something, he’s coaching precisely the way in which one would count on of a retired dynamo.
On Could 14, 2023, Jackson shared a video on his YouTube channel the place he walked via an environment friendly however efficient chest exercise. For this 54-year-old who clearly makes it some extent to maintain the weather of his athleticism up — at the least, if varied 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 high to backside. What is evident from the way in which the retired athlete lays each motion is that extensiveness isn’t the central focus. It may be extra about effectivity and full upper-body growth. Observe: Jackson didn’t disclose the exact weight for every portion of his exercise.
Right here’s an summary 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 via 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 workout routines 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 steadiness his energy.
Machine Incline Chest Press
In a seamless transition, Jackson subsequent performs some chest presses on an incline machine. The athlete once more works via 4 units of excessive repetitions, centering on endurance and tone. It’s right here the place Jackson talks up the advantages of figuring out 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 in the event you guys received joint ache and also you’re seeking to ease the ache, be sure to attempt to do some extra machine work. That’ll take numerous 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 energy machine. These additionally had the additional benefit of pushing his biceps muscle mass to stabilize the burden through 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 title suggests, this aimed to verify every a part of Jackson’s chest muscle mass had acceptable 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 finally positioned ninth.
Today, though he isn’t competing on the excessive and prolific stage 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 go away the ladder behind him and reward others along with his exercise data.
Featured picture: Dexter Jackson on YouTube