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 Pro in early August earned Hunter Labrada a qualification to compete within the 2023 Mr. Olympia contest, going down in Orlando, FL on Nov. 2-5, 2023. It will likely be Labrada’s fourth look at bodybuilding’s pinnacle contest, the place he seems to be to enhance on his seventh place end result from the 2022 Olympia and doubtlessly go his best-yet exhibiting 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 Pro in mid-August.

Extra from Breaking Muscle:

Whereas utilizing a foam curler to organize for coaching, Labrada shared that this was his first exercise at his residence gymnasium following the Texas Professional. He has had an opportunity to eat more meals and expressed he was feeling good going into this session.

Seated Cable Chest Press

Labrada began the session with a high-tension chest exercise. 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 associate 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 rigidity all through, there’s no drop-off in rigidity. 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 doable [from the chest] after which getting it throughout out physique as a lot as doable. Actually serious about ending biceps to pec.”

Labrada and his coaching associate 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 either side. Labrada defined he usually used the neutral-grip deal with, which emphasizes extra triceps however decreases pressure on the shoulder joint. Nevertheless, he selected to make use of the horizontal handles throughout this exercise to coach his chest from totally different angles. Labrada had a sluggish and calculated velocity together with his reps to maximise rigidity. His spotter assist him full forced reps after he reached failure.

After a heavier set with a complete of 10 45-pound plates loaded onto the machine, they lowered the load by two plates for a second set. After two working units every, Labrada and his associate 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 arduous as he might on the prime. He ended his second working set by lowering the load for a drop set, and he went to failure one final time earlier than shifting on.

Seated Overhead Machine Press

The primary shoulder exercise 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 load. Labrada then carried out the damaging (decreasing) portion of the reps on his personal.

This similar format was used on his second set. His reps have been carried out just a little sooner the second time round, however he was clearly doing his greatest to remove momentum all through the set.

Lateral Increase Machine

The second delt motion was a seated lateral raise machine. Labrada opted to maintain his arms straight and never maintain the connected handles, so his facet delts needed to tackle the whole load. After his first set, he made a weight adjustment for his second set.

He stored his chest firmly in opposition to the assist pad so he couldn’t swing to create momentum all through the set. He adopted his customary set with partial reps to maximise the pump. As soon as he might 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 “just a little indignant” 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 in another way. As he approached failure, he noticed himself together with his non-working arm. He additionally carried out a wide range of ab workout routines between units.


Labrada’s session concluded with dips. This was the one non-machine train he carried out on this routine, outdoors of the temporary ab training throughout 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 might do units of 10 with 135 kilos [61.2 kilograms] hanging off me. I had three plates hanging off me. Once I was training-training triceps, I might do a number of dips repeatedly and a number of close-grip bench press repeatedly. I might 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 celebrity Lee Labrada who, himself, was twice the runner-up to eight-time Mr. Olympia Lee Haney — carried out a collection of poses to showcase his post-contest physique.

Extra from Breaking Muscle:

Labrada didn’t share all the main points of his exercise, however you possibly can attempt a pattern model for your self by following the information beneath.

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 mechanically 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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