Hunter Labrada Targets Chest, Shoulders, and Triceps Throughout “Push” Exercise in 2023 Mr. Olympia Prep
The 2023 Tampa Professional champ is locked in for Orlando.
Successful the 2023 Tampa Professional in early August earned Hunter Labrada a qualification to compete within the 2023 Mr. Olympia contest, happening in Orlando, FL on Nov. 2-5, 2023. It will likely be Labrada’s fourth look at bodybuilding’s pinnacle contest, the place he appears to be like to enhance on his seventh place outcome from the 2022 Olympia and probably go his best-yet displaying of fourth place in 2021. He positioned a good eighth at his Olympia debut in 2020.
As he builds to a peak efficiency, Labrada shared a YouTube video of a push exercise he carried out simply days after his runner-up end to Chinedu “Andrew Jacked” Obiekea on the 2023 Texas Professional in mid-August.
Whereas utilizing a foam curler to arrange for coaching, Labrada shared that this was his first exercise at his residence health club following the Texas Professional. He has had an opportunity to eat extra meals and expressed he was feeling good going into this session.
Seated Cable Chest Press
Labrada began the session with a high-tension chest train. He defined that the setup for this chest press known as for a dual-cable system and an upright bench. Whereas the setup takes time and requires a talented companion to assist get the cable handles into place, Labrada defined why the reward is definitely worth the effort.
“We get one thing that has nice stress all through, there’s no drop-off in stress. I actually love this train from the standpoint that, it actually accentuates the truth that we’re attempting to get that elbow as distant as attainable [from the chest] after which getting it throughout out physique as a lot as attainable. Actually eager about ending biceps to pec.”
Labrada and his coaching companion each carried out a number of units, however the precise reps or weight weren’t shared.
Incline Chest Press Machine
The second train of the day was a chest press machine that targeted on the higher pecs. The machine had two handles on all sides. Labrada defined he usually used the neutral-grip deal with, which emphasizes extra triceps however decreases pressure on the shoulder joint. Nonetheless, he selected to make use of the horizontal handles throughout this exercise to coach his chest from completely different angles. Labrada had a gradual and calculated velocity along with his reps to maximise stress. His spotter assist him full pressured reps after he reached failure.
After a heavier set with a complete of 10 45-pound plates loaded onto the machine, they decreased the burden by two plates for a second set. After two working units every, Labrada and his companion moved on.
Pec Deck
The third and remaining chest-focused motion was a chest flye within the type of the pec-deck to isolate the pecs. Labrada didn’t do a lot speaking at this level within the video, however he might be seen getting a deep stretch on the backside whereas specializing in contracting his pecs as laborious as he may on the high. He ended his second working set by lowering the burden for a drop set, and he went to failure one final time earlier than transferring on.
Seated Overhead Machine Press
The primary shoulder train of this exercise was a seated machine press. As soon as he couldn’t carry out extra reps on his personal, his spotter assisted by serving to to lift the burden. Labrada then carried out the destructive (decreasing) portion of the reps on his personal.
This similar format was used on his second set. His reps have been carried out a bit quicker the second time round, however he was clearly doing his finest to remove momentum all through the set.
Lateral Increase Machine
The second delt motion was a seated lateral increase machine. Labrada opted to maintain his arms straight and never maintain the hooked up handles, so his facet delts needed to tackle your entire load. After his first set, he made a weight adjustment for his second set.
He saved his chest firmly towards the assist pad so he couldn’t swing to create momentum all through the set. He adopted his normal set with partial reps to maximise the pump. As soon as he may not carry out partials, he ended the set.
Single-Arm Triceps Pushdown
Labrada began his triceps work with a pushdown, holding a cable with a loop attachment in every hand and performing extensions throughout his physique in an “X” method. After one set, he modified to a single-arm motion, saying his elbows have been “a bit offended” at this level within the exercise.
From set to set, he barely modified the place of his hand and arm to really feel the triceps working otherwise. As he approached failure, he noticed himself along with his non-working arm. He additionally carried out quite a lot of ab workout routines between units.
Dips
Labrada’s session concluded with dips. This was the one non-machine train he carried out on this routine, outdoors of the temporary ab coaching through the earlier train. The exercise was concluded after three working units. Labrada used solely his physique weight, however defined that he beforehand included a lot heavier weights.
“I used to dip each single push exercise, and I may do units of 10 with 135 kilos [61.2 kilograms] hanging off me. I had three plates hanging off me. After I was training-training triceps, I’d do numerous dips usually and numerous close-grip bench press usually. I’d close-grip 315 [pounds/142.9 kilograms] for 20 [reps] three years in the past.”
After the coaching, the second-generation bodybuilder — son of bodybuilding famous person Lee Labrada who, himself, was twice the runner-up to eight-time Mr. Olympia Lee Haney — carried out a sequence of poses to showcase his post-contest physique.
Labrada didn’t share all the main points of his exercise, however you possibly can strive a pattern model for your self by following the information under.
Push Day: Chest/Shoulder/Triceps Exercise
- Seated Cable Chest Press — 3 x 10-12
- Incline Chest Press Machine — 2 x 10-12
- Pec-Deck — 2 x 12 (add one drop set to remaining set)
- Seated Overhead Machine Press — 2 x 10-12 (add negative-only reps to remaining set)
- Lateral Increase Machine — 2 x 12-15 (finish every set with partial reps)
- Single-Arm Triceps Pushdown — 3 x 12-15 per arm
- Dips — 3 units to failure (utilizing physique weight solely)
Labrada will look to problem the reigning Mr. Olympia, Hadi Choopan, and different contenders within the upcoming contest. Ideally, he’ll look to put no worse than fifth within the 2023 contest as a result of that can routinely qualify him for the 2024 Mr. Olympia, ought to he not win the competition outright.
Featured Picture: Hunter Labrada on YouTube
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