The Jujimufu Chest Workout | The Ultimate Guide!


Are you curious how Jujimufu trains his chest? Do you want to know his secrets for building huge pecs and a huge bench press? Then you’ve come to the right place. In this comprehensive guide, I will teach you exactly how Jujimufu trains his chest for size and strength.

Jujimufu Stats

  • Age: 35 years old
  • Height: 5 feet 11 inches
  • Weight: 235 pounds
  • Real Name: Jon Call
  • Cooler Than You: Yes

Jujimufu is a fitness influencer, bodybuilder, powerlifter, acrobatist and entrepreneur. He first appeared on the “America’s Got Talent” show in 2016, and sense then his popularity has exploded.

Jujimufu claims that he has the worst chest genetics in the world. All of the classic “mass-building” exercises like bench presses, incline bench presses and dumbbell flys did nothing for him.

Did Jujimfu give up? No! He got creative and started grinding out some unique ideas to finally get his chest grow. Jujimufu trains his chest one day per week on its own separate training day.

He uses different machine and isolation exercises, such as hammer strength presses, incline smith machine presses and cable flys to really isolate his chest.

Jujimufu says that it is impossible to build a huge chest without machine exercises – and if you disagree with him, he will make you his eternal enemy and challenge you to hand-to-hand combat!

Here is one of Jujimufu’s favorite chest exercises. Check it out:

Jujimufu Chest Workout #1

  • Exercise #1: Cable crossover (high pulley), 4 sets of 8-15 reps
  • Exercise #2: Flat DB fly, 4 sets of 8-15 reps
  • Exercise #3: Eccentric-only bench press, 4 sets of 8-15 reps**
  • Exercise #4: Flat machine press (neutral grip), 4 sets of 8-15 reps
  • Exercise #5: Flat machine fly, 4 sets of 8-15 reps

**Use a light weight and have your training partner press down on the bar during the lowering phase to overload the negative phase of the movement. Use this technique on all 8-15 reps.

Here is the training video for this workout:

This workout is as crazy as Jujimufu himself! Jujimufu says his goal for this workout was to establish a strong mind-muscle with his chest, and to really feel his chest working on every exercise.

Jujimufu started the workout with cable crossovers. His goal was to pre-exhaust his chest early in the workout so it would work harder on every other exercise.

Next he performed some dumbbell flys and the eccentric-only bench presses. Antoine Vaillant pushed down on the bar to make the lowering phase of each rep especially hard.

But wait – I thought Jujimufu hated the flat bench press for chest development? Here are his thoughts on this exercise:

“If you want to grow your chest then throw the bench press in the trash. If you’re doing 5 sets of 5 reps or 3 sets of 10 reps it doesn’t matter, get rid of it!”

Jujimufu then finished the chest workout with some flat machine presses and machine flys. Again, his goal was to feel his chest contracting as hard as possible on every rep, rather than just moving a bunch of weight.

Here is another chest workout that Jujimufu designed himself. Check it out:

Jujimufu Chest Workout #2

  • Exercise A1: Machine incline press, 4 sets of 8-15 reps
  • Exercise B1: DB hex press, 4 sets of 8-15 reps
  • Exercise B2: Band over and back raise, 4 sets of 8-15 reps, no rest
  • Exercise C1: Cable crossover (low pulley), 4 sets of 8-15 reps
  • Exercise D1: Machine flat press (neutral grip), 4 sets of 8-15 reps

Here is the training video:

This is another strange looking chest workout, but I would expect nothing less from him! In this workout Jujimufu trains his chest using a variety of dumbbell, machine and cable exercises.

Jujimufu likes these exercises because he gets a much better mind-muscle connection with them. For example, the first exercise is a machine press where the handles move in towards each other as you go through the range of motion.

This mimics the function of the pecs – to adduct the arms across the body.

“Wherever you’re going to feel the chest the most, you’re almost trying to mimic the fly position and take the pressing out of it so it’s all chest. You’re almost trying to get the chest to do all the work.”

Next Jujimufu moves onto a bunch of floofy mind-muscle connection / blood volume exercises like the DB hex press, band over-and-backs and cable crossovers.

Jujimufu says that these floofy exercises are far superior to incline dumbbell presses, incline bench presses or any other old-school compound chest exercises.

He says if Ronnie Coleman and Arnold Schwarzenegger had access to these new-age exercises, their chests would easily be 10 times larger!

“You take a bodybuilder from the 80s or the golden era, and you look at one of their workouts. You have a lot of barbell presses or whatever.

Do you think they would be doing the same exercises today if they had access to the same exercises that we have now? Of course not!”

By now you should have a good idea of how Jujimufu trains his chest. He likes to focus on machine and isolation exercises where he can really feel his chest contracting, as otherwise his cannon-ball delts take over the exercise.

Of course Jujimufu is one of the biggest fitness influencers in the world. He often travels and trains with other top bodybuilders, and when he does, he usually follows their chest training program.

Here is a basic chest workout that Jujimufu performed with John Meadows, aka The Mountain Dog. Check it out:

Jujimufu Chest Workout #3

  • Exercise #1: Hammer strength flat press, 3 sets of 8 reps
  • Exercise #2: 30 degree incline bench press, 4 sets of 6 reps
  • Exercise #3: Machine pec dec, 4 sets of 10-15 reps

Here is the training video for this workout

John Meadows has a slightly different chest training philosophy than Jujimufu. Just like Jujimufu, John says that you should start your workouts with joint-friendly exercises like machine or dumbbell presses.

“I like to use a dumbbell or a machine to start with. The first exercise should do a couple things. It should get blood flow, it should get the blood pumping and it should establish the mind-muscle connection.

The mind-muscle connection is really, really, really important. You can use dumbbells or machines. Those things let you train the target muscle without tearing up your joints.”

However, John believes that exercises like the incline bench press definitely deserve a place in your training program.

He almost always performs them second in his chest routine, and he usually works up to an explosive set of 6 reps with as much weight as he can lift with good form.

“The high incline press needs to be perfect, explosive, generate a lot of power and a lot of force.”

After the incline bench presses John likes to perform 1 or 2 exercises that really stretch out the chest and pump it full of blood. In this workout John performs three challenging sets on the machine pec dec to finish things off.

Overall John Meadows and Jujimufu have similar, but slightly different chest training philosophies.

By now you probably know that Jujimufu thinks Arnold Schwarzenegger’s chest routine is absolute garbage. If you even think about using Arnold’s chest routine then Jujimufu will slap you harder than Will Smith slapped Chris Rock at the 2022 Oscars Show!

So why did Jujimufu perform Arnold Schwarzenegger’s exact chest routine? Let’s find out:

Jujimufu Chest Workout #4

Superset #1

  • Exercise A1: Flat bench press, 3-5 sets of 8-15 reps
  • Exercise A2: Behind the neck pulldown, 3-5 sets of 8-15 reps

Superset #2

  • Exercise B1: Incline bench press, 3-5 sets of 8-15 reps
  • Exercise B2: T-bar row, 3-5 sets of 8-15 reps

Superset #3

  • Exercise C1: Flat DB fly, 3-5 sets of 8-15 reps
  • Exercise C2: Barbell bent over row, 3-5 sets of 8-15 reps

Superset #4

  • Exercise D1: V-bar dips, 3-5 sets of 8-15 reps
  • Exercise D2: Chin ups, 3-5 sets of 8-15 reps

Superset #5

  • Exercise E1: Lying DB pullover, 3-5 sets of 8-15 reps

Here is the training video:

This is the exact chest routine that Arnold Schwarzenegger performed when he was preparing for the Mr. Olympia competition. He supersetted different exercises for his chest and back, such as bench presses and chin ups.

Jujimufu did his best to copy his arch nemesis’s form on every chest exercise.

“I’m going to try to do my bench press like they did. They didn’t have a huge arch with their feet and they’re not turning their elbows like a powerlifter.

I don’t think they put much thought into it dude! I think they just tried to feel their chest muscles so that is what I’m going to do.”

Jujimufu did his best to hide his disdain for all things Arnold Schwarzenegger, but he ultimately failed.

Jujimufu was less effective at hiding his feelings than Arnold was at hiding his love affair with his Latina housemaid!

“The incline bench press after flat bench press is also garbage! And the dumbbell fly… the dumbbell chest fly is an exercise that shouldn’t exist anymore!”

Jujimufu will try anything once, but I don’t think he will be using Arnold’s chest routine again anytime soon.

He prefers to focus on floofy exercises where he can really feel his chest working, rather than Arnold’s mass-building exercises.

Conclusion | The Jujimufu Chest Workout!

Jujimufu is one of the biggest names in the fitness industry today. He is known for his insane acrobatic skills, his legendary flexibility, and of course, his chest that is flatter than my high school girlfriend’s.

If you aren’t satisfied with your current chest development then you may want to give Jujimufu’s chest routine a shot. It could be just what you need to take your training to the next level.

“The incline bench press after flat bench press is also garbage! And the dumbbell fly… the dumbbell chest fly is an exercise that shouldn’t exist anymore!”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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