“I felt for him, and I wanted to help.” After parting with Matt Jansen, IFBB Pro bodybuilder Nick Walker revived a past friendship with his new coach, Kyle Wilkes. They vlogged a workout in early December 2024. Walker is co-trained by Jared Feather.
“My approach is different; I try to optimize digestion. There are certain foods we’re using that Nick hasn’t used in the past,” Wilkes said. “I educate [Walker] on why I do certain things; I like having total control.”
During the push routine, Walker and Wilkes prioritized the upper chest, emphasizing slow eccentrics, pausing in the stretch, and explosive concentrics. Wilkes immersed himself into the coaching role, matching the reigning New York Pro champ set for set.
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Nick Walker’s Push-Curl Session
- Smith Incline Chest Press: 3 x 8-10
- 30-Degree Dumbbell Incline Press: 3 x 10-15+
- Bodyweight Dips: 3 Sets
- Super ROM Lateral Raises: 3 Sets
- Machine Preacher Curls: 3 Sets
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Building an Upper Shelf
The session opened with Walker laser-focused during Smith machine incline presses. Performing incline chest presses is intended to grow the upper chest. Research suggests that incline press variations, in particular, build a bigger upper shelf. (1)
Walker employed a wide, thumbless grip to hone his mind-muscle connection. He arched his back and puffed his chest to engage the lats. Walker paused the bar on his pecs, sitting in the stretch.
Walker worked to 320 pounds for eight reps.
“The control was good; it’s the main thing on top of the execution,” Wilkes said on Walker’s form. “Keep that head [On the bench],” Wilkes cued.
Unilateral Press & Bodyweight Dips
The squad performed dumbbell chest presses from a 30-degree incline for varied stimuli, touching the outer pecs and ensuring an optimal pressing path. They slowed the descent, paused in the stretch, and squeezed hard to arm’s length.
Dumbbell presses can enhance the stretch with maximal tension, a combination proven to maximize muscle gains.
“I’m good with dips,” Walker said, showcasing his calisthenics prowess by banging out 12 reps through a full range of motion. Dipping with a more upright posture is a powerful triceps exercise; leaning forward biases the lower chest. Walker favored the latter.
Super Range of Motion Lateral Raises
Lateral raises hit the medial delts, quintessential to the X-frame aesthetic. Traditionally, the lift stops when the arms are at or just above parallel to the floor. Super laterals finish with the arms overhead, activating the traps. Walker and crew gripped the machine levers, demonstrating a fast lift followed by slow eccentrics.
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Reference
- Chaves, S. F. N., Rocha-JÚnior, V. A., EncarnaÇÃo, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D. B., Franco, F. S. C., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.
Featured image: @nick_walker39 on Instagram
