Every bodybuilder has at least one weak area. Roelly Winklaar says his chest is one of his. Perhaps he’s being modest. Photos of his side chest and most muscular poses suggest his pecs are doing just fine- heavily striated, thick from top to bottom, not overpowered by the 246-pounder’s enormous arms.
Roelly Winklaar states, “I’d like them to be up to par with my best body parts, like arms and quads. A lot of bodybuilders don’t like training their weak areas. Not me. Working on my weaknesses means I’m improving.”
As you'll see from Winklaar’s training split, he trains his chest twice a week on its own in a morning workout when he’s fresh. He trains his shoulders later that day. The late Joe Weider would have called this the “Priority Principle.” When you want to bring up a weak area, give it your full attention and make sure it’s not negatively affected by previous work on a tie-in muscle.
“You have to be smart with how you schedule your training,” says Winklaar. The day before hitting his chest (Monday), Winklaar trains his legs. The day before that, he rests. The pecs are at full capacity come Tuesday, and they certainly need to be for the 20-set onslaught he puts his chest through.
“I don’t hold myself to certain rest periods between sets,” says Winklaar, “but I don’t rest very long.”
Roelly Winklaar's Chest Training Routine
Incline Barbell Press
START: Lie back on an incline bench and grasp the bar with an overhand grip outside of shoulder width.
EXECUTION: Slowly lower the bar to your upper chest.
WINKLAAR SAYS: “I go as heavy as possible on big exercises like incline presses.”
Machine Chest Press
START: Adjust the seat of a machine press so the handles are in line with your lower chest in the down position.
EXECUTION: Press the weight until your elbows are extended but not locked out.
WINKLAAR SAYS: “This is another exercise I go heavy on. Because you’re using a machine, it’s a little bit safer than a barbell.”
Machine Flyes
START: Adjust the seat of a chest flye machine so that the handles are at chest level.
EXECUTION: Contract your pecs to bring your hands together.
WINKLAAR SAYS: “The pecs are isolated from the triceps with machine flyes.”
Cable Crossover
START: Set the pulleys on both sides of a cable station to above shoulder height and attach handles to them. Grab the handles, position yourself directly in the middle of the station and step forward a foot or two so that the weights aren’t resting on the stack.
EXECUTION: Keeping only a slight bend in your elbows, contract your pecs to bring the handles together in a wide arc in front of your lower chest. Bring your hands together (or cross your hands over one another so your wrists touch to get a stronger contraction), then squeeze your pecs together hard for a count.
WINKLAAR SAYS: “Focus on the inner pecs at the top of the rep to create separation between the pecs.”
4 TOP EXERCISES TO EXPLODE YOUR BICEPS | ROELLY WINKLAAR IN DUBAI
Dumbbell Pullover
START: With your body perpendicular to a flat bench and holding a dumbbell with both hands, place the backs of your shoulders on the bench with your knees bent and feet flat on the floor in front of you.
EXECUTION: With your elbows slightly bent, lower the dumbbell back and behind your head until you feel a stretch in your pecs.
