Jackson wasted little movement on this methodical chest routine.
Bodybuilding legend Dexter Jackson likely won’t be making a proper comeback to contests just like the returning Masters Olympia any time soon. Nevertheless, that doesn’t mean the previous 2008 Mr. Olympia and 2012 Masters Olympia champion is neglecting to care for his fitness. If anything, he’s training exactly the way in which one would expect of a retired dynamo.
On May 14, 2023, Jackson shared a video on his YouTube channel where he walked through an efficient but effective chest workout. For this 54-year-old who clearly makes it a degree to maintain the weather of his athleticism up — not less than, if various training videos on his social media platforms are any indication — it’s a worthy insight into the technique of an icon.
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Jackson’s chest routine doesn’t necessarily reinvent the wheel. Neither is it a comprehensive workout from top to bottom. What is evident from the way in which the retired athlete lays every movement is that extensiveness isn’t the central focus. It could be more about efficiency and complete upper-body development. Note: Jackson didn’t disclose the precise weight for every portion of his workout.
Here’s an summary of Jackson’s complete chest workout on a set and repetitions basis:
Dexter Jackson Chest Workout | YouTube Channel May 2023
- Hammer Isolation Flat Bench Press (4 sets of 10 reps)
- Machine Incline Chest Press (4 sets of 10 reps)
- Arsenal Incline Flye (4 sets of 10 reps)
- Decline Cable Flye (4 sets of 10 reps)
Here’s a brief breakdown of every chest exercise Jackson performed through the workout.
Hammer Isolation Flat Bench Press
Jackson begins his workout by jumping in with the hammer isolation flat bench press, a compound movement. Like with several exercises utilized in his overall workout, Jackson performs the movement on a plate-loaded machine. Jackson performs 4 sets with step by step heavier weights and views this bench press on the machine as a way to assist balance his strength.
Machine Incline Chest Press
In a seamless transition, Jackson next performs some chest presses on an incline machine. The athlete again works through 4 sets of high repetitions, centering on endurance and tone. It’s here where Jackson talks up the advantages of figuring out on machines, especially in easing joint pain for a retired athlete like him.
“All of the free weight stuff with heavy weights that I used to do, really, really tore my joints up,” Jackson explained. “So when you guys got joint pain and also you’re seeking to ease the pain, be sure you are trying and do some more machine work. That’ll take plenty of stress off the joints versus free weights.”
Arsenal Strength Incline Flye
Within the interest of further developing his upper chest musculature, Jackson next performs a couple of high-rep sets of incline flyes on an arsenal strength machine. These also had the additional benefit of pushing his biceps muscles to stabilize the load in the course of the movement.
Decline Cable Flye
To conclude his workout, Jackson finishes with one other chest flye variation, this time at a cable station while moving his arms in a low-to-high angle which Jackson known as a” at a “decline cable flye.” Because the name suggests, this aimed to be sure each a part of Jackson’s chest muscles had appropriate attention, on this case, the lower portion.
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Toward the top of the video, Jackson inserted an old clip of himself performing an 183-kilogram (405-pound) bench press for eight repetitions, filmed during his contest preparation for the 2000 Mr. Olympia where he eventually placed ninth.
As of late, despite the fact that he isn’t competing on the high and prolific level of his skilled bodybuilding days, it’s apparent Jackson still puts his fitness at a premium. For an older character like him, it also seems clear he’s desperate to leave the ladder behind him and reward others together with his workout knowledge.
Featured image: Dexter Jackson on YouTube