Reigning Champ Hadi Choopan and Prime Contender Derek Lunsford Crew Up for Chest Exercise 3 Weeks Earlier than 2023 Mr. Olympia

To be the very best, you must beat the very best.

Contemplating how shut he got here to taking residence the title in his Males’s Open debut, 2022 Mr. Olympia runner-up Derek Lunsford actually appears able to toppling Hadi Choopan from his throne in only a few weeks. But though the previous 212 Olympia winner represents a significant menace to Choopan’s possibilities of claiming the crown in consecutive years, that doesn’t imply the 2 titans can’t profit from some pleasant collaboration.

With the 2023 Mr. Olympia present set to happen the weekend of Nov. 3-5, Lunsford just lately teamed up with the reigning champion for an intense chest workout led by legendary coach Hany Rambod. In a poignant instance of iron sharpening iron, the 2 bodybuilders showcased their unbelievable physiques and work ethics in a pec-focused coaching vlog posted on the Evogen Diet YouTube channel on Oct. 19, 2023.

Previous to hitting the weights, Rambod put all the things in perspective by declaring that every one the athletes within the Males’s Open division have leveled up, which ought to make this 12 months’s Olympia “an absolute dogfight.” With two of the highest contenders becoming a member of forces for a muscle-building session at Evogen Diet HQ in Irvine, Texas, the exercise kicked off close to the 1:20 mark.

Incline Machine Chest Press

After consuming a serving of Evogen Diet EVP AQ Liquid Glycerol, a specialised pre-workout supplement that enhances blood and muscle quantity, Lunsford began out on the incline chest press machine. Working with three 45-pound (20.4-kilogram) plates per aspect on his first set, he made certain to utterly lockout his triceps on the prime of the motion.

Choopan adopted with a set of his personal earlier than Rambod ramped up the depth by including one other 45-pound (20.4-kilogram) plate per aspect. In the course of the preliminary a part of the exercise, Lunsford credited the 22-time Olympia-winning coach with serving to him make enhancements in 2023.

“That connection is so significantly better this 12 months, it’s loopy,” Lunsford informed Rambod. “When you informed me within the offseason to sluggish it down, again off the burden somewhat bit, management it, then I truly began connecting with the muscle. Then I began including extra weight, and now I really feel actually robust and linked with the muscle.”

Incline Machine Energy Press

Earlier than diving into the following train, Rambod famous the numerous variations in coaching kinds between two of his prime athletes.

“Derek’s used to doing a lot much less quantity, usually,” he stated. “Hadi’s used to doing a ton of quantity. So he goes in and does 4 or 5 units. He’ll do like eight workouts. It’s like we’ve received to drive him typically to chop again.”

Lunsford and Choopan proceeded to blast their pecs and triceps on the incline machine “energy press,” utilizing a neutral-grip to regulate muscle recruitment. The coaching crew began out with three 45-pound (20.4-kilogram) plates per aspect. Because the load elevated and fatigue set in, Rambod inspired Lunsford to complete with partial reps.

Incline Machine Flye

Subsequent, the duo made their method to the incline flye machine for 4 units of this staple chest train. Emphasizing each the stretch and the squeeze parts of the motion, Choopan labored with a barely heavier load than his peer.

Between units, Lunsford shared some perception into what it’s like to coach alongside somebody who he’ll intention to defeat in Orlando, FL.

“So far as the competitors’s involved we’ll depart it to the day of the present,” Lunsford defined. “However all in all we’re brothers in iron, we’re brothers and teammates right here at Evogen, and I’m completely satisfied to be coaching with him, and you bought to respect the champion.”

Incline Dumbbell Press

Following three machine-based actions, Rambod switched issues up by having his athletes work with dumbbells on an incline bench press. Choopan began with 119 kilos (54 kilograms) in every hand, rigorously reducing the dumbbells to his chest earlier than driving them again up.

In the meantime, Lunsford labored with a weight that seemed to be somewhat lighter than his counterpart. Nonetheless, he made certain to squeeze out each rep of an train designed to focus on the higher pec and entrance delts.

Flat Machine Chest Press

Subsequent, Ramod went with one other bench press variation, this time calling upon Panatta’s distinctive “Tremendous Horizontal Multi Press” machine for a flat model of the push-oriented motion. He helped Lunsford get aware of the mechanics of this specifically designed chest press machine, which permits the person to get the same expertise as utilizing a barbell with the additional advantage of with the ability to change the bar place, vary of movement, and sort of bar grip for a considerably extra focused method.

“It really works nice for not solely chest however you too can use it for triceps as a result of you’ll be able to go forward and invert the bar, and it’ll take you right into a cambered place so you are able to do a close-grip bench,” Rambod defined.

Lunsford and Choopan’s coach additionally took a while to level out widespread errors he sees athletes make when coaching chest, together with attempting to push with their shoulders as an alternative of their chest, having weak triceps, and never bringing the bar or dumbbells instantly throughout their chest. These technical errors can stop lifters from maximizing their skill to construct greater, stronger pecs.