After placing outside the top 15 at the 2022 Men’s Physique Olympia, Steven Cao is on a quest to qualify and better his previous position for 2024. But the IFBB Pro isn’t relying on flashy technology or futuristic-looking machines to get there, as his latest YouTube video, published on Oct. 18, 2023, shows. Instead, Cao is building his chest with dumbbells and other free weights.
If you’re a beginner, it’s important to learn how to stabilize the weights.
Lifting with free weights adds additional stability requirements that are absent when using weight machines. Cao believes that building a base with free weights can provide a better foundation for a competitive physique. Take a look at Cao’s free weight chest workout below:
[Related: 2023 Men’s Physique Olympia Preview]
Steven Cao’s Free Weight-Only Workout
- Barbell Bench Press — 5 x 6-10 (Warm-up sets)
- Barbell Bench Press — 1 x 3 (Approximately 80 percent of working weight)
- Barbell Bench Press — 1 x 10, 1 x 6-8 (Working set)
- Dumbbell Bench Press — 2 x 8 (Warmup sets)
- Dumbbell Bench Press — 2 x 7 (Working set)
- Dumbbell Hex-Press — 1 x 10, 1 x 9, 1 x 11
- Incline Dumbbell Chest Flyes — 1 x 10, 1 x 12, 1 x10
- Bodyweight Dips — 1 x 17, 1 x10, 1 x 18
Workout Breakdown
Cao warms up on the bench with a lighter weight to situate his form and get some circulation. The number of sets varies — it is not unusual for him to execute four warm-up sets with just the barbell or lighter weight, followed by four more “build-up” sets, edging closer to his working weight.
I do a good amount of warmup sets before I even touch anything heavy.
Cao only rests for 30 seconds to a minute between warm-up sets to elevate his heart rate. Regarding form, Cao ensures that his heels are flat on the floor to assist his pushing power. Cao built his way up to 225 pounds (102.5 kilograms) before his working set of 275 pounds (125 kilograms). He locked out 10 reps. Chasing failure, Cao attempted eight reps on his second working set but only managed six.
The dumbbell bench press is one of Cao’s favorite chest exercises. Feeling warmed up, he went with 80-pound (36-kilogram) dumbbells and increased from there to his working sets. Cao highlighted the importance of feeling one’s way through the weight increases. Beginners should acclimate to starting light and make incremental jumps in weight until they understand how a load feels. For his first working set, Cao used 130-pound (59-kilogram) dumbbells and cranked out eight reps. He completed seven reps in his final working set.
Having achieved a chest pump, Cao tapered the weight but still increased the load with each set. “I like to just squeeze these contractions,” he said of the Hex-Press, ensuring his elbows got underneath the dumbbells.
As he approached the incline dumbbell flyes, Cao maintained a tight focus on form. With plenty of gas still in the tank, he executed two additional reps on his second set before his final 10 reps in the third.
Cao concluded his session with bodyweight dips. He leaned forward to place the tension on his chest and less on his front delts. He took each set to failure, scoring 18 dips in his final set. Judging by his current progress, simple workouts are effective for Cao. “Most gyms have a lot of machines, but if you can master the fundamentals, like using the free weights. It’ll go a long way,” closed Cao.
Featured image: @stevencao_ on Instagram
