Are you curious about Bradley Martyn’s chest workouts? Are you looking for a simple, step-by-step guide that shows you exactly how he trains for a huge bench press and a massive chest? Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how Bradley Martyn organizes his chest workouts to get bigger and stronger at the same time.
Bradley Martyn Stats
- Age: 32 years old
- Height: 6 foot 3 inches
- Weight: 245 pounds
- Body fat: About 10%
Bradley Martyn is a former Men’s Physique competitor, a bodybuilding coach, the owner of the Zoo Culture gym in California, and one of the biggest names in the fitness industry.
So what do Bradly Martyn’s chest workouts look like?
Bradley trains his chest once per week on its own separate training day. He likes to train heavy in the 6-12 rep range on his first exercise of the day. He says that these heavy sets are essential for building strength and thick, dense muscle tissue.
Later in his workouts he performs more bodybuilding style exercises with higher reps and shorter rest periods. Bradley says this is his favorite way to train for size and strength at the same time.
Here is one of Bradley’s powerbuilding style chest workouts that you can try. Check it out:
Bradley Martyn Chest Workout #1
- Exercise #1: Push ups, 4 sets of 15-20 reps, 1 minute rest
- Exercise #2: Flat bench press, 4 sets of 8-15 reps
- Exercise #3: Hammer strength incline press, 4 sets of 8-15 reps
- Exercise #4: Flat DB fly, 4 sets of 8-15 reps
- Exercise #5: Machine pec dec, 4 sets of 8-15 reps
Here is the training video:
This is exactly how Bradley Martyn likes to organize his chest workout.
His main exercise of the day is the flat bench press. However, before jumping on the bench press he performs some push ups to warm up his chest. He says push ups are one of the most underrated exercises you can do in the gym.
“Practicing push ups when you’re warming up, getting those muscles engaged is going to help you be more stable starting when you’re pressing for the bench press, dumbbells, whatever it is. Over time, that’s the whole goal.”
Next Bradley Martyn moves onto his main exercise of the day: the flat bench press. He likes this exercise because you can really load up your chest with a ton of weight and apply the progressive overload principle.
After the bench press Bradley performs his bodybuilding-style chest exercises, including machine presses and different chest isolation movements. On these exercises Bradley says the important thing is to feel your chest working at all times.
It doesn’t matter how much weight you are lifting – what matters is how much tension you can generate in your chest.
“It’s where you feel it. Are you getting a full contraction in your chest? Are you working your chest muscle entirely?
Are you getting a good mind-muscle connection? That’s more important I think than trying to isolate the upper or lower chest.”
Bradley Martyn doesn’t always train heavy on his chest days. Sometimes he just needs a break from the heavy bench press sets, so he performs some higher-rep bodybuilding style work instead. Check it out:
Bradley Martyn Chest Workout #2
- Exercise #1: Flat DB press with chains, 4 sets of 8-15 reps
- Exercise #2: Flat DB fly, 4 sets of 8-15 reps
- Exercise #3: V-bar dips, 4 sets of 8-15 reps
- Exercise #4: Cable crossover, 4 sets of 8-15 reps
- Exercise #5: Push ups, 4 sets of 8-15 reps
Here is the training video:
As always Bradley Martyn starts this chest workout with a thorough warm up. He performs many different exercises for his upper body, including banded barbell rows and shoulder dislocations.
“We did a chest routine today. It was a little bit different from normal. We started with the banded barbell row.
The idea with the bands is to make it a little bit harder at the top and to create a little bit of instability. then we did shoulder dislocations to get blood flow into my chest and rear delts.”
After the warm up Bradley moved right into the heavy stuff. He performed several joint-friendly exercises for his chest, including dumbbell presses, dips, and several different isolation exercises.
At the end of the workout Bradley performed more push ups to burn out his chest. This is a common theme in his chest workouts.
“I will admit the push up is one of the most underrated exercises. Not only cause you get a good pump in your chest and triceps, it’s a great finisher.
I guarantee you’re not doing enough of this, which you should be doing if you want a bigger, stronger upper body. Scapula engagement.
Just doing the push up alone, because there’s nothing here, your scapula have to act in a way that engages, as you’re pressing up with a full range of motion, the scapula is like the bones.”
Bradley Martyn also likes to use different powerlifting tools in his chest workouts, such as Marc Bell’s slingshot. Check it out:
Bradley Martyn Chest Workout #3
- Exercise #1: Slingshot bench press (competition grip), 2 sets of 4-8 reps
- Exercise #2: Bench press (shoulder-width grip), 2 sets of 4-8 reps
- Exercise #3: Flat DB press, 4 sets of 8-15 reps
- Exercise #4: 30 degree incline bench press, 4 sets of 8-15 reps
- Exercise #5: Cable crossover, 4 sets of 8-15 reps
Here is the training video:
Talk about an intense workout! For this workout Bradley had one goal: to work up to some extremely heavy sets using Marc Bell’s slingshot. The slingshot is almost like a trampoline on your chest!
In other words, it makes the bar feel significantly lighter in the bottom portion of the exercise.
Bradley Martyn likes to use the slingshot because it helps him overload the top half of the movement, and lets him handle a heavier than normal weight on this exercise.
“I’m just going to keep increasing the weight and do my best to get no less than 6 reps every set and no more than a 3 minute rest. I’m going to do my best to push it!”
After the heavy sets on the bench press Bradley moves onto different bodybuilding-style exercises for his chest.
He says his goal was just to get a great pump and to establish a good mind-muscle connection with this chest.
“If you’re trying to build a certain part of the chest, or any body part really, you have to figure out what works for you.
It’s where you feel it: are you getting a full contraction in your chest? Do you have a good mind-muscle connection? That’s what really matters.”
This workout is a perfect example of Bradley Martyn’s powerbuilding training style. He trains heavy on the first 1-2 exercises, and then performs some higher-rep bodybuilding work to round out the workout.
Verdict | The Bradley Martyn Chest Workout!
Bradley Martyn trains his chest using different bodybuilding and powerlifting training methods.
He starts his workout with 1-2 heavy powerlifting style exercises, and then performs several bodybuilding style movements where he trains for the pump and really tries to feel his chest working. He says this is one of the best ways to train for size and strength at the same time.
If you are looking for a great powerbuilding chest program then you have to give Bradley Martyn’s chest workouts a shot. It may be just what you need to take your training to the next level.
“The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment.”
Thank you for reading and I wish you the best of luck on your strength training journey!
What’s going on! This is my own personal training log. Follow along as I train to become The World’s Strongest Natty Bodybuilder! Also, check out my NEW online coaching program: DC...
What’s going on! This is my own personal training log. Follow along as I train to become The World’s Strongest Natty Bodybuilder! Also, check out my NEW e-books: The Dr. Mike Training...