On July 26, 2022, Derek Lunsford took to his YouTube channel to share what the reigning 212 Olympia champion known as a “strength-building” chest exercise. Lunsford’s demanding morning routine is a small sneak peek into his ongoing coaching for the 2022 Mr. Olympia on December 16-18 in Las Vegas, NV. 

[Related: How to Do the Dumbbell Bench Press for a Bigger, Stronger Chest]

While he’s arduous at work making ready for the Olympia, Lunsford sits in an enchanting place. 

In a mid-July manufacturing of OlympiaTV on YouTube, Chief Olympia Officer Dan Solomon prompt that the reigning 212 Olympia champion is “nowhere near 212 [pounds] at this point.” If that’s the case, Lunsford should doubtlessly be part of a fellow 212 peer in Kamal Elgargni and make the leap to the Men’s Open division at December’s prestigious contest. (At the time of this writing, Lunsford has not addressed Solomon’s feedback, and it’s not clear which division he’ll compete in.)

That growth would observe with what Lunsford’s coach, Hany Rambod, alluded to in a May 2022 episode on his YouTube channel. When discussing Lunsford staying within the 212 class on the Olympia, Rambod stated, “It’s going to be difficult, it’s super difficult.”

Notably, Lunsford did step in on the final minute for two-time reigning Mr. Olympia Mamdouh Elssbiay (2020-2021) to visitor pose throughout the 2022 Pittsburgh Pro in May — and was alongside fellow Men’s Open athletes similar to Brandon Curry, Hunter Labrada, and Nick Walker. However, with that being a last-minute resolution, Lunsford apparently had much less preparation for the visitor pose than in an official competitors.  

Whatever division Lunsford does find yourself competing in December, it doesn’t appear to be he’ll have a lot of a difficulty together with his mass-building and conditioning. If this multifaceted chest routine says something — he’ll be prepared for any impediment forward. 

[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

Here’s an summary of Lunsford’s newest chest exercise:

Incline Machine Chest Press

Before he dives head-on into his full exercise, Lunsford warms up with a couple of units on an incline chest press machine. Lunsford stresses this portion isn’t meant to be something strenuous. It’s extra about making ready his chest muscular tissues. 

“I’m just going to do these two sets to get the blood flowing,” Lunsford says. “Just to get a deep stretch in my chest and prepare myself before I go and do the dumbbell presses. This is just purely a warm-up. This isn’t an exercise I count.”

Incline Dumbbell Press

Lunsford’s first “real” working units concentrate on heavy weights and low reps with an incline dumbbell press. He begins with 70-pound dumbbells earlier than closing with 150-pounders and 18 reps on his final set. 

“I’m trying to keep the reps 10 to 12 right now,” Lunsford notes. “I have a bad habit of doing like 12 to 15. I’m really trying to make sure that if I want to gain strength.”

Plate-Loaded Chest Fly

Once Lunsford powers via his heavy weight, low-rep incline dumbbell press, he shortly transitions to powering via some chest flyes on a plate-loaded fly machine. The bodybuilder seems to have one 45-pound plate adorned on each side. 

[Related: 20-Minute Workouts For Muscle, Fat Loss, Strength, And More]

Cable Chest Fly

Lunsford enhances his machine flyes with the cable model of the train. The athlete emphasizes that positioning the cables and his elbows is paramount to an higher chest focus with this motion. 

“We want to keep the cables high, about shoulder high, or maybe a little above,” Lunsford begins. “And keep the elbows high and arms high and hit the upper chest. It’s a little different from what we did on the plate-loaded flye.”

Chest Dips

After difficult his higher chest, Lunsford subsequent takes to some chest dips. These range from tricep dips in that leaning ahead focuses extra on the chest muscular tissues whereas a straight torso place emphasizes the triceps.

Sometimes, with workout routines like these, I am going a bit of too quick. I actually gotta sluggish it down. It felt good.

Cable Chest Fly

As Lunsford strikes to shut the exercise, his decrease chest muscular tissues are subsequent on the agenda with cables. This time round, he barely lowers his arms and has them pointed towards the ground to work the decrease a part of his pectorals. 

[Related: How To Do The Triceps Pushdown For Bigger Arms]

Machine Chest Press

Lunsford’s chest exercise comes full circle on the usual machine chest press. With it being the tip of his chest routine, Lunsford notes that this last phase is extra about stretching his muscular tissues to assist construct flexibility and power. 

“I’m trying to get as big of a stretch I can get on this too because, as I said, this is about building strength and size,” Lunsford says. If you don’t have a very good vary of movement or flexibility, then I’d suggest you guys actually make {that a} precedence in your coaching too.”

Leg Raise

Like the current exercise of one other elite bodybuilder, Chris Bumstead, Lunsford decides to throw in some leg raises to crunch and stretch out his abs.  

“I’m kind of stretching here, opening up my chest, and on the way down, I’m crunching,” Lunsford explains. “At the same time, I’m bringing my legs up. It’s one of my favorite ab exercises.”

[Related: Two-A-Day Workouts Explained: Better Results Without Overtraining]

Lunsford’s Road Ahead 

The coming months might be vital for Lunsford’s bodybuilding profession. If he does stick round within the 212 division, he’ll go for a second straight title on the Olympia in December. If he makes the transition to the Men’s Open class official, it wouldn’t be a stretch to contemplate him a viable contender to face on the rostrum. 

The 2022 Mr. Olympia will happen on December 16-18 in Las Vegas, NV.