Derek Lunsford Pushes to the Restrict With Rigorous Chest Exercise

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On July 26, 2022, Derek Lunsford took to his YouTube channel to share what the reigning 212 Olympia champion referred to as a “strength-buildingchest exercise. Lunsford’s demanding morning routine 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 Press for a Bigger, Stronger Chest]

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Whereas he’s onerous at work getting ready for the Olympia, Lunsford sits in an interesting place. 

In a mid-July manufacturing of OlympiaTV on YouTube, Chief Olympia Officer Dan Solomon instructed that the reigning 212 Olympia champion is “nowhere close to 212 [pounds] at this level.” If that’s the case, Lunsford must probably be a part of a fellow 212 peer in Kamal Elgargni and make the leap to the Males’s Open division at December’s prestigious contest. (On the time of this writing, Lunsford has not addressed Solomon’s feedback, and it’s not clear which division he’ll compete in.)

That improvement would observe with what Lunsford’s coach, 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 stated, “It’s going to be tough, it’s tremendous tough.”

Notably, Lunsford did step in on the final minute for two-time reigning Mr. Olympia Mamdouh Elssbiay (2020-2021) to visitor pose in the course of the 2022 Pittsburgh Professional in Might — and was alongside fellow Males’s Open athletes akin to Brandon Curry, Hunter Labrada, and Nick Walker. Nevertheless, with that being a last-minute resolution, Lunsford apparently had much less preparation for the visitor pose than in an official competitors.  

No matter division Lunsford does find yourself competing in December, it doesn’t appear to be he’ll have a lot of a problem along with his mass-building and conditioning. If this multifaceted chest routine says something — he’ll be prepared for any impediment forward. 

[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

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

Incline Machine Chest Press

Earlier than he dives head-on into his full exercise, Lunsford warms up with a couple of units on an incline chest press machine. Lunsford stresses this portion isn’t meant to be something strenuous. It’s extra about getting ready his chest muscle mass. 

“I’m simply going to do these two units to get the blood flowing,” Lunsford says. “Simply to get a deep stretch in my chest and put together myself earlier than I am going and do the dumbbell presses. That is simply purely a warm-up. This isn’t an train I depend.”

Incline Dumbbell Press

Lunsford’s first “actual” working units deal with heavy weights and low reps with an incline dumbbell press. He begins with 70-pound dumbbells earlier than closing with 150-pounders and 18 reps on his final set. 

“I’m attempting to maintain the reps 10 to 12 proper now,” Lunsford notes. “I’ve a foul behavior of doing like 12 to fifteen. I’m actually attempting to be sure that if I need to acquire energy.”

Plate-Loaded Chest Fly

As soon as Lunsford powers via his heavy weight, low-rep incline dumbbell press, he shortly transitions to powering via some chest flyes on a plate-loaded fly machine. The bodybuilder seems to have one 45-pound plate adorned on each side. 

[Related: 20-Minute Workouts For Muscle, Fat Loss, Strength, And More]

Cable Chest Fly

Lunsford enhances his machine flyes with the cable model of the train. The athlete emphasizes that positioning the cables and his elbows is paramount to an higher chest focus with this motion. 

“We need to hold the cables excessive, about shoulder excessive, or possibly just a little above,” Lunsford begins. “And hold the elbows excessive and arms excessive and hit the higher chest. It’s just a little completely different from what we did on the plate-loaded flye.”

Chest Dips

After difficult his higher chest, Lunsford subsequent takes to some chest dips. These fluctuate from tricep dips in that leaning ahead focuses extra on the chest muscle mass whereas a straight torso place emphasizes the triceps.

Generally, with workout routines like these, I am going just a little too quick. I actually gotta gradual it down. It felt good.

Cable Chest Fly

As Lunsford strikes to shut the exercise, his decrease chest muscle mass are subsequent on the agenda with cables. This time round, he barely lowers his arms and has them pointed towards the ground to work the decrease a part of his pectorals. 

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

Machine Chest Press

Lunsford’s chest exercise comes full circle on the usual machine chest press. With it being the top of his chest routine, Lunsford notes that this remaining phase is extra about stretching his muscle mass to assist construct flexibility and energy. 

“I’m attempting to get as massive of a stretch I can get on this too as a result of, as I stated, that is about constructing energy and dimension,” Lunsford says. For those who don’t have a great vary of movement or flexibility, then I’d advocate you guys actually make {that a} precedence in your coaching too.”

Leg Increase

Just like the latest exercise of one other elite bodybuilder, Chris Bumstead, Lunsford decides to throw in some leg raises to crunch and stretch out his abs.  

“I’m sort of stretching right here, opening up my chest, and on the best way 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.”

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

Lunsford’s Street Forward 

The approaching months might be vital for Lunsford’s bodybuilding profession. If he does stick round within the 212 division, he’ll go for a second straight title on the Olympia in December. If he makes the transition to the Males’s Open class official, it wouldn’t be a stretch to think about him a viable contender to face on the rostrum. 

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



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