Hadi Choopan etched his name in the annals of bodybuilding by becoming the first Iranian athlete to win the Mr. Olympia contest. After barely making it to the United States due to American sanctions on Iran, Choopan bested multiple former Mr. Olympia and Arnold Classic champions to claim his maiden Sandow trophy at the 2022 Olympia.
Although Choopan hasn’t stepped on stage (to compete or guest pose) since the 2022 Olympia, he’s kept his fans up to date regarding his physique and training via social media. On Oct. 7, 2023, Evogen Nutrition posted a video on their YouTube channel, wherein Choopan trained chest with coach Hany Rambod at the TYB Gym, Dubai, six and a half weeks out of the 2023 Olympia. Check it out below:
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Hadi Choopan 2023 Olympia Chest Workout
Here is a summary of Choopan’s high-volume chest session:
- Seated Chest Flyes
- Incline Dumbbell Bench Press
- Incline Machine Flyes
- Standing Low-To-High Cable Flyes
- Incline Barbell Bench Press
- Seated Dips
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Machine Chest Flyes
Choopan opened with chest flyes on the Panatta multi-flight machine, lifting through an extended range of motion. His hands were in an overhead position at the top, and he paused at the top of each rep in the fully shortened position. Rambod said Choopan’s goal during this cutting phase is to improve every day leading up to the Olympia:
We’re focusing on body parts like quads, chest, building up his back, and adding more [muscle] separation.
[Related: How Hany Rambod Helps Derek Lunsford Add Graininess to His Chest]
Incline Dumbbell Bench Press
Choopan kept his upper arms tight to his sides on eccentrics, stopping just shy of full elbow extension at the top to maintain constant tension on his pecs. He paused at the bottom for approximately five seconds on the final rep to bias hypertrophy in the fully lengthened position.
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According to an International Journal of Sports Medicine study, “As time under tension increases, skeletal muscle energy turnover, metabolic stress, and ischemia also increase, leading to hallmark adaptations to resistance training such as muscle endurance, hypertrophy, and strength.” (1)
Incline Machine Flyes
Choopan’s third exercise was flyes on the Panatta incline flight machine to bias his upper chest. Rambod favors chest flye machines with rollers instead of handles as they provide a more comfortable means to move through a better range of motion while keeping constant tension on the chest.
Choopan maintained slight elbow flexion throughout the range of motion while keeping his chest proud and scapula depressed to ensure his chest was moving the weight.
Standing Low To High Cable Flyes & Incline Barbell Bench Press
Choopan employed slow eccentrics on standing low to high cable flyes for increased tension under tension. He externally rotated his hands on concentrics for a deeper contraction in the pecs.
The reigning Mr. Olympia champ performed his reps slowly, pausing at the top of each rep. He kept his elbows close to his sides to avoid shoulder strain.
Seated Dip Machine
Choopan concluded his chest training with the seated dip machine to bias his lower chest. He maintained his torso at a 45-degree angle throughout the exercise, flaring his elbows on concentrics to limit triceps stimulation. Rambod seemed satisfied with Choopan’s muscle conditioning and definition with less than a month to the 2023 Olympia.
Road to 2023 Olympia
Choopan will have his work cut out for him at the 2023 Olympia. The 2022 Mr. Olympia silver and bronze medalists Derek Lunsford and Nick Walker, 2023 Arnold Classic winner Samson Dauda, and former Mr. Olympia Brandon Curry aim to thwart Choopan’s title defense attempt.
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[Read More: Best Upper Chest Exercises for Building Muscle]
Andrew Jacked and Hunter Labrada are also top contenders to watch at the 2023 Olympia, scheduled for Nov 2-5 in Orlando, FL, both of whom appeared dialed in during their pro show wins at the 2023 Texas Pro and 2023 Tampa Pro, respectively.
References
- Mang ZA, Ducharme JB, Mermier C, Kravitz L, de Castro Magalhaes F, Amorim F. Aerobic Adaptations to Resistance Training: The Role of Time under Tension. Int J Sports Med. 2022 Sep;43(10):829-839. doi: 10.1055/a-1664-8701. Epub 2022 Jan 27. PMID: 35088396.
Featured image: @hadi_choopan on Instagram
