The European bodybuilding duo of 2023 Olympia Classic Physique bronze medalist Urs Kalecinski and multiple pro show champion Nathan De Asha teamed up to kickstart their training for the 2024 bodybuilding season. Kalecinski has already qualified for the 2024 Classic Physique Olympia but is scheduled to compete at the 2024 Arnold Classic on March 1-3, 2024, and the 2024 Arnold Classic UK on March 15-17, 2024.
On New Year’s Day 2024, Kalecinski published a video on his YouTube that featured their brutal chest training with heavy dumbbells to promote upper body thickness. Check it out below:
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Kalecinski & De Asha’s Chest Workout
- Incline Dumbbell Bench Press
- Hammer Strength Chest Press
- Machine Chest Flye
- Superset — Seated Cable Flye & Push-Up
[Related: The 5-Exercise, High-Volume Shoulder Workout Derek Lunsford Uses for Massive Pumps]
Incline Dumbbell Bench Press
After a pre-workout shake comprised of whey protein powder and water, followed by a Monster energy drink, Kalecinski and De Asha hit the gym. They opened with 70-kilogram (155-pound) dumbbell incline bench presses for their working sets. Urs Kalecinski hit seven reps, with De Asha spotting at his elbows.
[Read More: The Best Upper Body Exercises and Workouts]
Kalecinski hit a drop set by lowering the dumbbells to 50 kilograms (110 pounds). De Asha only maxed out at a lower weight, claiming that he no longer needs to lift as heavy at his age (35).
Hammer Strength Chest Press
Seated Hammer presses were next. Kalecinski used three weight plates on each side (122 kilograms (270 pounds)) and employed a slow-rep cadence. Kalecinski coached De Asha to pause in the lengthened position at the bottom of the movement, then squeeze the chest during the concentrics. Kalecinski’s trainer recommended rotating the shoulders back to activate the pectoralis major.
Machine Chest Flye
Kalecinski’s trainer adjusted De Asha to rotate his shoulders back, enabling De Asha to better engage his pecs without his front delts taking on too much load. Kalecinski prioritized the stretch at the bottom of each rep.
Superset — Seated Cable Flye & Push-Up
To finish, Kalecinski and De Asha performed a seated cable flye and push-up superset. Kalecinski hit 10 flyes at a high angle (hands closer to the floor at the top of the rep), 10 standard reps (arms parallel to the floor), and 10 reps at a low angle (hands closer to the ceiling at the top of the rep). Without rest, Kalecinski dropped to the floor for traditional push-ups to failure.
De Asha was surprised by the intensity of the finisher but was rewarded with an insane chest pump during their final poses at the conclusion of the workout.
Featured image: @the.miraclebear on Instagram
