Dwayne “The Rock” Johnson is, arguably, the biggest movie star on the planet. After going from college football player to menacing wrestler to Hollywood A-lister, it’s clear that the guy has continued to reinvent himself over the years, pushing himself to great heights, then showing how talented he is.
But a lot of people only know The Rock for being one of the fittest men on the planet, too. After all, he often posts workouts to his Instagram accounts everyday, hoping to inspire others to follow his lead and become the best version of themselves. And, for Dwayne “The Rock” Johnson, he’s even admitted that working out is what helped him with his depression, so it’s a hell of a way to distract yourself from the struggles going on in your life.
For those who have ever wondered what it takes to get into (and maintain) that kind of shape, well, today’s your lucky day. That’s because, thanks to our buddies at Men’s Health, we now know the chest workout that keeps Dwayne “The Rock” Johnson looking like he could pick up a boulder and toss it 50 yards.
Cable Chest Fly
3 sets of 8 to 10 reps
Adjust each side of the cable tower to be level (shoulder height), and adjust the weight to what’s appropriate for you. As you perform each rep and set, make sure to squeeze your chest as you pull each of the two cable handles together at the same time. Pause for a split second as you move the handles in front of you, then repeat, making sure you’re in control of all the weight.
Machine Incline Press
3 sets of 8 to 10 reps
This is completely up to you in terms of weight. While most people prefer to go the heavier route, it’s never a bad idea to go lower weight with higher sets and reps, which will work your muscles into the ultimate fatigue. You’ll be feeling this for two days afterwards, assuming you’re challenging yourself.
Incline DB Fly
3 sets of 8 to 10 reps
Grab a medium weight set of dumbbells (like 20 pounds or so), and set up a bench into the incline position. As you lift the weight in front of your chest, keep your palms parallel as you perform a fly move from your chest out. After one set, if your pectorals aren’t burning, consider adding an appropriate weight that won’t result in injury.
Feet Elevated Pushup
3 sets of 8 reps
If you already hate doing normal pushups, be prepared for an even more intense version, because Dwayne “The Rock” Johnson doesn’t mess around.
First, find an elevated surface that’s stable enough to put your feet on. Then, with your palms on the ground, perform a pushup as you normally would, remembering to engage your core and glutes with each one. For those people who are even more hardcore, try using a medicine ball to put your feet on, as it will make this exercise about 10x harder.
Pec Fly Machine
3 sets of 12 reps
Make sure to keep your core tight and your back straight while doing this exercise. Control the amount of weight by engaging your chest muscles, which will feel the burn as you do the three sets.