In his relentless pursuit of chest gains, IFBB pro bodybuilder Martin Fitzwater honed the intricacies of his pec training in late July 2025 while in Europe. Joined by coach Stefan Kienzl, Fitzwater focused on precise cues, biomechanical awareness, and fiber-specific contractions.
Fitzwater’s exercise selection is designed to build a physique that can improve upon his fourth-place ranking from the 2024 Mr. Olympia at the 2025 Mr. Olympia, scheduled for October 10-13, at Resorts World in Las Vegas.
Martin Fitzwater’s 5 Chest Exercises
- Pec Deck Flyes
- Bodyweight Dips
- Machine Dips
- Machine Incline Press
- Machine Decline Chest Press
Front Delt Domination: Fixing Flaws
During machine flyes, Kienzl cued Fitzwater to depress his shoulders and elbows while keeping his chest lifted, and avoid a forward lean.
Rounding the shoulders or hiking the elbows could shift the stimulus away from the chest to the front delts or triceps. Improper scapular movement and humeral positioning can significantly reduce chest activation. (1)
When you isolate the chest, it’s not that strong. That’s why it’s small.
—Stefan Kienzl
Fitzwater admitted what he feels many pros conceal. “I’m weak,” he said. “I can feel every single thing trying to take over before my chest does what it’s supposed to.”
The 2025 Prague Pro champ experienced a novel outer pec pump, due to his technique corrections. He maintained an upright torso during dips, employing wide elbow trajectory, and chest elevation. A neutral arm angle parallel with the torso mimiced a most muscular pose.
Intentional Range & Movement-Specific Cues
Fitzwater was coached to “pull with the [pec] fibers” to promote hypertrophy, which requires mental focus. Establishing a strong mind-muscle connection could enhance a movement. (2)
Fitzwater’s full range of motion reps aim to address what he feels is his lagging chest. Maximizing stretch and contraction are necessary for muscle growth. Partial reps can be implemented after full-range reps for advanced stimuli.
Flyes
- Drop shoulders/elbows, lift chest
- Pull with pec fibers, not front delts or triceps
- Avoid forward lean or rounding shoulders
Dips
- Neutral arm angle for better contractions
- Maintain an upright torso
- Aim for a deep stretch
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References
- Pearl ML, Jackins S, Lippitt SB, Sidles JA, Matsen FA 3rd. Humeroscapular positions in a shoulder range-of-motion-examination. J Shoulder Elbow Surg. 1992 Nov;1(6):296-305. doi: 10.1016/S1058-2746(09)80056-6. Epub 2009 Feb 19. PMID: 22959252.
- Nascimento PHF, Caldeira CN, Diniz RCR, Andrade AGP, Chagas MH, Lima FV. Internal Focus of Attention did Not Change Muscle Activation and the Rate of Perceived Exertion in Bench Press Exercise in Successive Training Sessions. Percept Mot Skills. 2025 May 15:315125251343156. doi: 10.1177/00315125251343156. Epub ahead of print. PMID: 40372111.
Featured image: @martfitzh2o on Instagram
